Strength: 4 rounds for quality of: 12 Alternating Barbell Reverse Lunges Weighted Wall Sit, 45/35 lbs, 30 secs Rest 2 mins
For our lower body strength, run a clock to time both the wall sits and the rest. Lunges, ensure that the knee touches the ground but does not crash or rest. We should be driving UP, not forward, using our glutes to complete the rep. Wall sits must be done below parallel, weight determined by the athlete.
Conditioning: For time (20 min cap): 50 AbMat Sit-ups 25 Row Calories 10 Deadlifts, 315/225 lbs 40 AbMat Sit-ups 20 Row Calories 8 Deadlifts, 315/225 lbs 30 AbMat Sit-ups 15 Row Calories 6 Deadlifts, 315/225 lbs 20 AbMat Sit-ups 10 Row Calories 4 Deadlifts, 315/225 lbs 10 AbMat Sit-ups 5 Row Calories 2 Deadlifts, 315/225 lbs
Workout – we are going heavy on our deadlifts today, but we want something that we can string 3-4 reps together when fresh. However, singles are most likely the way to go for this workout. Be extra conscious of your core as we will be fatiguing it directly before with the sit ups and row.