7/17/2017 – Lower Body/Conditioning

EMOM for 10 minutes

Even Minutes – 10 DB Thrusters

Odd Minutes – 10 Burpees

  • Notes – select a DB weight that allows you to get all of the Thrusters unbroken.  For the Burpees, scale to a number that requires about 35 seconds of work

Rest 5 Minutes

4 Rounds for Time

400m Run

20 Dumbbell Front Rack Reverse Lunges

20 Dumbbell Push Press

  • Notes – select a medium set of Dumbbells that will allow you to complete the Reverse Lunges unbroken.  You may have to break the Push Press into several sets, but that’s fine

Rest 10 minutes

For Time

100 Air Squats

Every 30 Seconds – 5 Push-Ups

  • Scale the push-ups so that you can perform them all unbroken



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