30-20-10 reps, for time of:

Back Rack Reverse Lunge, 95/65 lbs


Stimulus is moderate, steady intensity across the entire workout. Athletes should be mindful of burnout that can occur on toes to bar and plan sets accordingly. Core fatigue from the toes to bar will affect stability during lunging, so athletes should heavily emphasize breathing when going into the lunge to maximize core stability.

If you have enough gym space and want to change it to a walking lunge, please feel free.

Every 1 min for 10 mins:

1 Rope Climb

Zombie Rope Climb

Towel Pullups