Workout of the day – Sunday March 27th
Warm up
3 rounds:
10 cal machine (ski/row/bike)
10 wall facing squats
10 alternating deadbugs
Strength
A – Front rack reverse lunges
4×8/leg, increasing
B – 4×5 per arm single DB pause overhead squat – 2 sec pause at the bottom
Focus on depth and maintaining lock out rather than weight
Time cap: 20 min
Conditioning
For time:
10-9-8-…-2-1
Double DB front squats 50/35 lbs
Burpees over the DBs
Ab-mat situps
Time cap: 13 min
EVF360
Part A
18 min AMRAP:
16 double DB walking lunges (Farmer’s style) 50/35 lbs
16 single DB box steps over 24/20 in, 50/35 lbs
40 double unders
4 DB Turkish getups 50/35 lbs
Part B
For time:
10-9-8-…-2-1
Double DB front squats 50/35 lbs
Burpees over the DBs
Ab-mat situps
2022 03 26