Thursday, Dec. 15

"Bandit"

Alt EMOM 20 mins: Row Calories, Wall Balls, Toes-to-bars, and Dumbbell Front Rack Walking Lunges

Every 1 min for 20 mins, alternating between:

16/13 Row Calories

20 Wall Balls, 20/14 lbs

15 Toes-to-bars

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft

Athlete Instructions

Dumbbell Front Rack Walking Lunge- dual dumbbell

Continue for as long as possible on the 1 min, then turn into AMRAP if you can't complete within the time constraints. This workout is meant to start relatively controlled each station, but quickly escalate by round 3.

L2: Every 1 min for 20 mins, alternating between:

15/12 Row Calories

15 Wall Balls, 20/14 lbs

15 Knees-to-elbows

Dumbbell Front Rack Walking Lunge, 35/25 lbs, 50 ft

L1: Every 1 min for 20 mins, alternating between:

13/10 Row Calories

15 Wall Balls, 14/10 lbs

15 Hanging Knee Raises

Dumbbell Suitcase Walking Lunge, 30/20 lbs, 50 ft