Week 12 – Day 60
Warmup:
Aerobic Primer
90sec Run @ 75-80% x 3 sets
60sec Rest
*build you pace with each set
+
Side Plank Right – Max Seconds Unbroken
Side Plank Left – Max Seconds Unbroken
https://youtu.be/_R389Jk0tIo
A) Overhead Squat
build to a 1RM
https://youtu.be/-j1Brs3LgtA
B) Rear Foot Elevated Split Squat
build to an 8RM on each leg; rest as needed
*dumbbells in hands at sides
https://youtu.be/G0Mo2LF8uLU
C) For Time
Row 500m
15m KB Front Rack Walking Lunge 70/53lbs/hand
50 Double Unders
Row 350m
12m KB Front Rack Walking Lunge 70/53lbs/hand
35 Double Unders
Row 200m
9m KB Front Rack Walking Lunge 70/53lbs/hand
20 Double Unders
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