8 rounds for time of:
Double Dumbbell Walking Lunge, 50/35 lbs, 50 ft
25 AbMat Sit-ups
5 Weighted Strict Pull-ups, pick load
– Partner workout!…teams of 2.
– You-go-I-go style…4 rounds each.
– Time Cap = 28min.
Intended Stimulus
✔ 4 rounds each – (Partner)
✔ Unbroken lunges for at least the first 2 rounds; moderate load.
✔ AbMat sit-ups in under 1:00.
✔ Pull-up variation in 1-2 sets per round.
Movement Scaling Options
Dumbbell front-rack walking lunges | Load, distance, single-kettlebell goblet hold walking lunges, unloaded walking lunges
AbMat sit-ups | Reps, foot-anchored sit-ups, plank holds
Weighted pull-ups | Reps, strict pull-ups, strict chest-to-bar pull-ups, foot-assisted (box) pull-ups, banded pull-ups, ring rows
Stretching & Campfire
1 set:
1:00 foam roll quads/side
1:00 foam roll glutes/side
“You are stronger than you realize.”
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