Wednesday, Sept.20

Strength:

Every 2 mins for 8 mins:

5 L/5 R Back Rack Reverse Lunges

Athlete Instructions

Perform all 5 reps on one leg, then all 5 reps on the other leg.

Starting at 100% of your 10RM and increasing load to a max for the day.

"Walk Away"

For time:

21/17 Row Calories

Dumbbell Farmers Carry Lunge, 50/35 lbs, 50 ft

15/12 Row Calories

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

9/7 Row Calories

Dumbbell Front Rack + Overhead Lunge, 50/35 lbs, 50 ft

-- Rest 2:30 --

21/15 Echo Bike Calories

Dumbbell Farmers Carry Lunge, 50/35 lbs, 50 ft

15/11 Echo Bike Calories

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

9/7 Echo Bike Calories

Dumbbell Front Rack + Overhead Lunge, 50/35 lbs, 50 ft

Athlete Instructions

All lunges are dual dumbbell.

Goal: 5:00-7:00 minutes/Part, 12:00-16:00 Running Time

Time Cap: 18:00 Total Clock Time

Athlete Notes

Primary Objective: Complete each set in sub 6:00 minutes

Secondary Objective: Keep the lunges unbroken

Stimulus: Leg Stamina / Unilateral Muscular Endurance

RPE: 7/10