7/24/19

Strength

Tempo Back Squat

4-4-0-1 3x7

50% of 1 Rep Max

WOD

Crossfit

For Time

10-8-6-4-2

Front Rack Forward Lunge 95lb./65lb.

Alt. legs, Rep. Total is For Each Leg

20 Push-Ups After Each Set of Lunges

Konafit

For Time

10-8-6-4-2

Dumbbell Forward Lunges

Front Rack or Arms by Your Side

10 Push-Ups, 10 Sit-Ups After Each Set of Lunges