Wednesday 7/12/2023

For Time 

• 100 walking lunge steps 

• 50 cal row 

• 80 walking lunge steps 

• 40 cal row 

• 60 walking lunge steps 

• 30 cal row 

• 40 walking lunge steps 

• 20 cal row 

• 20 walking lunge steps 

• 10 cal row 

♀ 20 lb DB’s  ♂ 35 Ib DB’s

Minimal equipment: 

• Complete sumo deadlift high pulls or run instead of row 

Scaling:

Find weights that you can perform consistent steps with or compete with no weight. Newer athletes reduce volume of lunges and row 

Accessory: 

• 2x25 calf raises 

SPP (Specific physical preparedness): 

• Train/practice a particular task or skill for your specific goal 

Scripture: 

Exodus 4