Weighted Walking Lunges

    xUse any weight that sits in the front rack or is held on the shoulder or in the goblet position.  No back racks.  Anyone with shoulder or wrist mobility restrictions should not be using a barbell.  Anyone with patellar issues exacerbated by a lunge should step up to a box.  

    xRep Scheme - 5 x 10, build to 5-10# heavier than last week

Crossover Symmetry Snow Angels

    xRep Scheme - 5 x 10

    xGo one band heavier than you normally use in your warmup as long as you can keep your hands at or behind your body.


With A Partner

6 Rounds For Time:

Run 400m

21 KB Swings @ 55/35

12 Pullups (Harder Ring Row Preferred, banded pullup OK)

L3:  6 Bar Muscle Ups + 6 C2B Pullups

**As a class, head out for a 200m walk to cool down.  

**Partners alternate rounds. One partner works, other rests... make it a sprint!!!!!!

**Suggesting gloves throughout.  



5K Speed Program - Click Here


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