Tuesday, August 15 2023

Front Rack Lunge (forward/alt legs) Build Up E2MOM

12 – 10 – 8 – 6 – 4 – 2

“Quick Decisions” by DB

13min AMRAP:

3 Muscle-Us / 6 Chest to Bar Pull-Ups / 9 Pull-ups / 12 Ring Rows
6 Overhead Lunges / 12 Front Rack Lunges / 24 BodyWeight Lunges

12 Box Jump Overs / 48 Double Unders
**Athletes can change decisions each round**

Barbell Weights = 95/65 RX+115/75 MRX 75/55lbs

Box Heights = 24/20” RX+ 30/24 MRX 20/18”

Flexibility & Squat Development

2x30sec Overhead Squat Hold
2x30sec Pigeon/Swan/Piriformis Stretch

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

2x30sec Wall Iron Chair Sit Holding 15/10lb plate

2x15sec Back Bridge/Arch
Spend 5min on Favorite Leg Stretches

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