23.09.09

INTENDED STIMULUS

14:00-20:00.

Lunges in 1-2 sets and in 1:30-2:30.

Run in less than 2:15, wall walks in 3:00 or less, and rowing in 2:15 or less.

Heavier than usual lunges.

RX

2 rounds for time:
100-ft DB/KB walking lunges (53/35 lb)
400-m run
10 wall walks
500/450-m row
– Use two DB/KBs held in a farmers carry.

LEVEL 2

2 rounds for time:
100-ft DB/KB walking lunges (44/26 lb)
400-m run
7 wall walks
500/450-m row
– Use two DB/KBs held in a farmers carry.

LEVEL 1

2 rounds for time:
100-ft DB/KB walking lunges (26/18 lb)
300-m run
10 inch worm w/push-up
400/350-m row
– Use two DB/KBs held in a farmers carry.

SKILL WORK

Post-workout:
For completion:
1:30 side plank hold, left
1:30 side plank hold, right
– Complete all of one side before switching to the other.

STRETCHING

1:00 foam roll glute-med/side
1:00 reach-roll-lift

WHITE BOARD BRIEF

Target Time | 14:00-20:00.

We have a fun 2-round workout that will have you coming out hot and holding on for dear life through that second round.

Shoot to finish this in 20:00 or less, with the lunges in 1-2 sets, the run in less than 2:15, the wall walks in 3:00 or less, and the rowing in 2:15 or less in both rounds.

Expect the lunges to feel heavier than usual and make the other movements more challenging.

We’ll use the warm-up to dial in scaling options for the workout.

Have fun and empty the tank today!