Monday!

Odd lunge practice to start with…

Every 2:30 on the clock for 6 total sets after figuring out a good starting weight (3 Each):
Odd 2:30 sets – 50′ SA Overhead DB Lunges
(25′ Left then 25′ Right)
Even 2:30 sets – 30′ Double DB Front Rack Lunges
* Roughly same weights for all 3 sets with the option to go slightly heavier on the last set

Workout…
Part one:
15/20 Cals on the Rower
10/15 STRICT HSPUs (25+AbMat)
* 3 rds *

IMMEDIATELY AFTER FINISHING YOUR 3RD ROUND REST 3:00 BEFORE HEADING TO PART TWO…

Part two:
15/20 Cals on the Rower
20′ Handstand Walk (4 Wall Walks)
* 3 rds *
(15:00 cap for the entire workout, including the mandatory 3:00 rest time)

Post work band pull aparts, 90/90s and band pull downs for 20-25 reps each spot with breaks as needed…

Justin VanBeek

Written by: Justin VanBeek

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