Monday, December 12th

Posted by & filed under .

Strength: Front Squats 4×5 at 30X1 tempo at 70% of 1RM

Front Squats – Can be taken from the rack this week

Conditioning: 2RFT (12 Min Cap) 50′ Dual DB Walking Lunge (farmer carry) 50/35 | 35/20 3 Bar Muscle Ups 50′ Dual DB Front Rack Walking Lunge 50/35 | 35/20 3 Bar Muscle Ups 50′ Dual DB Overhead Walking Lnge 50/35 | 35/20 3 Bar Muscle Ups

Workout – three variations of walking lunges today, with the dual overhead being new for many people. Scale weight accordingly, I’d rather see heavier DB on the first and second lunge and then a lower weight on the overhead, but score is going to be with your lowest weight. BMU scale = pull up + dip (1:1)