23.07.27

INTENDED STIMULUS

4+ rounds.

This is a FAST AMRAP. Athletes should hit it hard from the start and not let up for the full 8:00.

Breathe on the lunges, then try for unbroken sets of double-unders.

RX

AMRAP 8:00:
8 left-arm single-DB front-rack step-back lunges (50/35 lb)
8 right-arm single-DB front-rack step-back lunges
48 double-unders

LEVEL 2

AMRAP 8:00:
8 left-arm single-DB front-rack step-back lunges (40/25 lb)
8 right-arm single-DB front-rack step-back lunges
1:00 double-under attempts (up to 48)

LEVEL 1

AMRAP 8:00:
8 left-arm single-DB front-rack step-back lunges (20/15 lb)
8 right-arm single-DB front-rack step-back lunges
75 single-unders

SKILL WORK

Pre-workout:
10:00 to work up to heavy set of 4 barbell front-rack step-back lunges from a rack.

STRETCHING

:30 tibialis anterior (shin muscle) foam roll/side
:30 calf stretch/side

WHITE BOARD BRIEF

Target Rounds | 4+.

We have a FAST AMRAP today. Plan to hit this workout hard from the start and not let up for 8:00.Expect the lunges to fatigue your legs while the front-rack hold fatigues your arms, making unbroken double-under sets increasingly difficult.

This workout offers an opportunity for you to work on practicing staying focused on the technique despite discomfort.

Breathe on the lunges, then try for unbroken sets of double-unders.

Before the workout, we will work up to a heavy set of 4 step-back, front-rack lunges from a rack.