Weighted Walking Lunges

    x Use 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.  

    x Rep Scheme - 10RM, hit the heaviest 10 set you've ever hit.... MAX IT OUT !!

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

12 Minute AMRAP

5 Pullups

10 Pushups

15 Squats

**Working partner performs a full round. Non-working partner performs Slamball Reps @ 40/20 until it is their turn.  



5K Speed Program - Click Here


Accumulate 10 Strict Muscle Ups or Progressions


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