TUESDAY 6.19.18

3 Rounds
30 Dumbbell Overhead Lunges Left
15 Lateral Over Dumbbell Burpees
30 Dumbbell Overhead Lunges Right
15 Toes to Bar

RX Men: 40#
Rx Women: 25#

RX + Men and Women: 5 Rounds

Score: Total Time

Goal: 15 Min or less RX 20 Min or less RX +

PROGRAM B

3 Rounds
30 Alternating Overhead Lunges
15 Lateral Over Barbell Burpees
15 Toes to Bar

RX Men: 75#
Rx Women: 55#

RX + Men and Women: 5 Rounds

Score: Total Time

Goal: 15 Min or less RX 20 Min or less RX +

Choose a weight for the overhead lunges that you won't have to break much.  The dumbbell will be held overhead with the bicep by the ear.  You will do 30 lunges with the Left arm up - then the burpees - then 30 lunges with the right arm up - then the toes to bar.

For the lunges you may choose to do reverse lunges, forward stepping, or walking.  You will alternate feet with each step so for the 30 reps you end up doing 15 per leg.

If you are unable to do overhead lunges you can do front rack lunges holding the dumbbell at the shoulder.

Make sure you take a long enough step that your front heel can stay on the ground while the back knee touches.  Do not allow the knee to cave in.  Stand completely between reps.

As always you may choose to do unweighted lunges.

For the burpees you will touch chest and thighs to the ground.  Jump or step the feet in.  Jump laterally over the dumbbell.

Then do the lunges on the other side.

For the toes to bar choose a method that will allow you to do them in 1-2 sets or so.  You may sub knees up, v-ups, TRX tucks (see video) or even regular sit ups.