Workout of the Day: Wednesday March 6

Weight

Strength: Level 1

3 x 10

Every 2:30, for 7:30 (3 sets):

5 Front-Racked Barbell Reverse Lunges
*5/side not alternating each set

*Increase load each set, starting set around 7/10, final set tough but good technique. 
No bounce of back knee, lower to floor w/ control.

Weight

Strength: Level 2

3 x 8

Every 2:30, for 7:30 (3 sets):
8 Halting Deadlifts

*Increase load each set, starting set around 7/10, final set tough but good technique. No bouncing of the bar, lower to floor w/ control.

Reps

The Challenger: Level 1

On an 18 minute clock:

Every 2 min x 4 sets:
10 wall balls @ 20/14lb 
10 shuttle runs

*1 Shuttle Run = 50 feet completed as down 25 feet and back 25 feet

-rest until 10 min mark- 

At 10 min mark:

8 min AMRAP:
50 foot farmers carry 53/35 KBs 
30 sec plank hold
100 foot farmers carry 
30 sec plank hold
150 foot farmers carry
30 sec plank hold
**continue trend of adding 50 feet per farmers carry until end of AMRAP
Brandon Farmer