Strength: 4×6 Front Rack Lunges
WOD: 6 x 1:30 rounds:
12 Front Rack Lunges @ 135/95
Max-cal bike
– Rest 1:30 between rounds.
Intermediate: 6 x 1:30 rounds:
12 Front Rack Lunges @ 95/65
Max-cal bike
– Rest 1:30 between rounds.
Beginner:6 x 1:30 rounds:
12 Front Rack Lunges @ 45/35
Max-cal bike
– Rest 1:30 between rounds.
Home Workout:
6 x 1:30 rounds:
12 single-leg squats
Max shuttle runs
– Rest 1:30 between rounds.
– 1 shuttle run is 25 ft out and back.
Cool down: 1 set:
200-meter recovery walk
1:00 foamroll calves
1:00 foamroll hamstrings
1:00 foamroll quads
1:00 foamroll lats