“Ian is 8!”
8 ROUNDS
8 Single Arm Dumbbell Overhead Walking Lunges - R
8 Alternating Dumbbell Hang Power Snatches
8 Single Arm Dumbbell Overhead Walking Lunges - R
8 “8 Count Body Builders”
General Warm-Up
3-5 minutes of Cardio of choice, then…
3 ROUNDS
10 Air Squats
10 Sit Ups
2 Spiderman Lunges
20 Mt. Climbers
Specific Warm Up
This workout should have some sort of lunges in it, but the variations to choose from are endless. Walking lunges, reverse lunges, stepping forward lunges, holding the dumbbell overhead, holding it in front rack, holding it in goblet, or holding no weight at all. You could even choose to swap out the lunges and replace them with air squats! Be sure to work your way up to the following test round with whichever variations you are choosing:
2 Lunges + 4 Alternating Hang Power Snatches + 2 Lunges + 2 “8 Ct. Body Builders”
Workout of the Day
“Ian is 8!”
8 ROUNDS - FOR TIME
8 Single Arm Dumbbell Overhead Walking Lunges - Right Arm Up
8 Single Arm Dumbbell Overhead Walking Lunges - Left Arm Up
Accessory Work
3 sets of 10-15 Reps on each arm
*Rest as needed between sets.
OR...
4 ROUNDS
1:00 Renegade Row
1:00 Rest
Cool Down
Hold the following for 1-2min each:
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