On a 10:00 clock
800m run (easy)
10 bodyweight reverse lunges/leg
In remaining time, AMR for quality of:
10 pike leg lifts
10 arch ups
no equipment–80 reverse lunges
kb/db–40 goblet reverse lunges
barbell– 30 back rack reverse lunges
rx would’ve been 135/95
rx+ would’ve been 165/110
|In-class accessory work|
10 sets of:
10 bicep curls
10 lateral raises
10 front raises
This will obviously have to be light weight, so use light weight or whatever you have around the house.
10 sets of 2 sumo box front squat
@50% of your front squat. Move the bar as fast as you can, and go every ;90
8×3 Sumo deadlift
Get as heavy as perfect form allows. Go every 3 minutes.
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