Wed Apr. 2 "Double Coverage"

Move

1) Back Rack Reverse Lunges: 4 x 6 Building

2) AMRAP 15
5 Dumbbell Front Squats
15 Single Skips
2 Gym Laps DB Farmer Carry
Rest 30 Seconds

Train

1) Front Rack Reverse Lunges: 4 x 6
@ 65-75% of your 1RM Front Squat

2) Double Coverage

For Time (18 Min Cap)
10-9-8…2-1 Dumbbell Front Squats (70/50)
30 Double Unders
Directly Into …
400m Sandbag Bear Hug Carry (100/70)

Stimulus

1) These lunges will come out of the rack. They will be in the front rack position, then you will step back alternating legs for each rep for six reps all together. You will aim to start at around 65% and then either remain at this weight or increase over the four sets till 75%. Stand up through your front leg as you straighten.

2) This is a gritty workout today. You will complete ten rounds of dumbbell front squats and double unders, with a descending rep scheme of DB front squats. You will cash out with a 400m Sandbag Carry, which is also accumulating 4:00 total of a sandbag carry. Use two dumbbells for the squats and choose a weight that you can complete in unbroken sets. Cap the skipping at 30 seconds of practice.

Extra Credit

Bike Conditioning: On the Minute x 20
40 Second Work
20 Second Work