STRENGTH - WALKING LUNGES
Every 2:30 x 3 sets:
1.5 Lengths Double Dumbbell/Kettlebell Pausing Walking Lunges
1.5 Lengths Double Dumbbell/Kettlebell Walking Lunges
*Build to a heavy weight*
Pause:
:1s with back knee on the ground.
METCON
“PUT A RUNG ON IT”
10 rounds for time:
3 Bar Muscle Ups’
6 Front Squats (155lbs/105lbs)
9 Calorie Echo Bike or 12/9 Calorie Row
TIME CAP – 22:00
MODIFICATIONS
Bar Muscle Ups
-Burpee Chest to Bar Pullups
-6 Chest to Bar Pullups
-5 Strict Chest to Bar Pullups
-6 Ring Rows
