3x 100 FT 1-Arm Overhead KB Walking Lunge (50 FT R/L)
**The OH lunge may be scaled to a Goblet Walking lunge or bodyweight walking lunge as needed.
Working Weight / Training Max @90% [1RM] or @100% [3RM]. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
1x3@90%ww (no AMRAP)
1xAMRAP@70%ww (deload set)
Buy-in: 100 FT 1-Arm Overhead KB Walking Lunge (50 FT R/L) (53/35)
Wall Ball (20/14)
Russian KBS (53/35)
Cash out: 100 FT 1-Arm Overhead Walking Lunge (50 FT R/L)
@Home / Scaled option:
Buy-in: 100 FT 1-Arm Overhead DB/KB Walking Lunge (50 FT R/L) (50-53/30-35)
Goblet DB/KB Squats (30-35/20-26)
Russian DB/KBS (50-53/30-35)
Cash out: 100 FT 1-Arm Overhead KB/SB Walking Lunge (50 FT R/L)
NOTES: Score Time and record KB weight. The 100 FT walking lunge will be performed as a buy-in and cash-out with 50 FT on the right arm, then 50 FT on the left or vice versa.
20/15 Cal Bike
15 AbMat Sit-ups**
10 Double DB/KB Deadlifts
**AbMat Sit-ups should be performed in a controlled manner without using the arms.
NOTES: Record Time.