23.01.30

INTENDED STIMULUS

Complete 5-7+ rounds.

Light KB and barbell.

Perform unbroken sets of KB swings and lunges.

RX

AMRAP 20:
10 single-arm RKB swings, right (53/35 lb)
10 single-arm RKB swings, left
250-m row
10 barbell lunges, right (95/65 lb)
10 barbell lunges, left

LEVEL 2

AMRAP 20:
10 single-arm RKB swings, right (44/26 lb)
10 single-arm RKB swings, left
250-m row
10 barbell lunges, right (75/55 lb)
10 barbell lunges, left

LEVEL 1

AMRAP 20:
10 single-arm RKB swings, right (26/18 lb)
10 single-arm RKB swings, left
250-m row
10 barbell lunges, right (45/33 lb)
10 barbell lunges, left

SKILL WORK

Rest, stretch, and recover

STRETCHING

1:00 banded shoulder stretch/side
1:00 couch stretch/side

WHITE BOARD BRIEF

Target rounds | 5-7+ rounds

Get ready for some unilateral movements. It’s not too often we see one arm or one leg working at a time. This type of movement can challenge you in different ways and expose weaknesses on one side of the body.

Choose weights for the KB and barbell lunges that allow you to go unbroken on both movements in every round.

You can certainly rest and put the weight down between the sets of 10, but every time you pick up the weight, 10 reps should be doable.

The row does not have to be a sprint. Sit up tall on the rower and remember to breathe. Maintain a consistent pace and be smooth with your strokes.