3 Rounds for Time:

30 DB Front Rack Lunges
20 Weighted Sit Ups (Held at the Chest)

RX Men: 40# DBs
RX Women: 25# DBs

RX +: 5 Rounds

Score: Total Time

Goal: Around 10 Min or Less for RX

PROGRAM B

3 Rounds for Time:

30  Front Rack Lunges
20 Weighted Sit Ups (Held at the Chest)

RX Men: 95# Lunges 40# DB Sit Up
RX Women: 65# Lunges, 25# DB Sit Up

RX +: 5 Rounds

Score: Total Time

Goal: Around 10 Min or Less for RX

PROGRAM C

3 Rounds for Time:

30 DB Front Rack Lunges
20 GHD Sit Ups

RX Men: 40# DBs
RX Women: 25# DBs

RX +: 5 Rounds

Score: Total Time

Goal: Around 10 Min or Less for RX

Another slightly shorter workout since we went long on Mon AND Wed.  For this one make note that the weighted sit ups are a bit heavier and that we are holding the dumbbell AT the chest.

If possible you will use the same weight for both movements.  Use 2 dumbbells for the lunges and just 1 dumbbell held at the chest for the sit ups.

For the lunges you will hold the dumbbells on the shoulders with the elbows up.  Keep the belly tight and front heel DOWN.  You may do these as walking, front stepping, or reverse stepping lunges.  Alternate legs with each lunge.  So each set of 30 reps ends up being 15 per side.

Make sure you take a long enough step that the front heel can stay on the ground when the back knee touches.  Don't allow the chest to drop or for the knee to cave in.  Stand completely between reps.

For the sit ups you will hold the dumbbell at the chest.  It might help to anchor feet with something for these.  If you are unable to perform the sit ups with the dumbbell at the chest at the same weight that you used for the lunges (one dumbbell only for the sit ups) then you may of course lower the weight.  They are meant to be difficult and it's ok if you need to break to get through them!