Friday 04-30-2021 Workout Of the Day

A. 5 sets:
12 heavy barbell front rack lunges
12 BB hip thrusts

B. 15 min AMRAP @65/95#*
20 front rack lunges
20 front squats
*every time you break, stop and do burpees
1st break = 1 burpee
2nd break = 2 burpees
3rd break = 3 burpess, etc.

Workout Notes/Intentions: Part A is a lower body focused strength piece. If a rack is available to use, you can use one. Otherwise you will clean the bar from the floor for your sets. The goal is to get to a challenging weight before counting your sets. The hip thrusts can be done with the same barbell- you may need to adjust weight for the different movements and that is fine. Complete 5 sets, resting as needed. Challenge yourself to go heavy. 

Part B is a 15 min AMRAP. All you need is a single barbell. You want to choose a weight that allows you to do 10+ reps of each movement unbroken. You are alternating between front rack lunges and front squats. Every time you break (i.e. the bar touches the ground) you must perform burpees. The first break is one burpee, the next break is 2 burpees, the next is 3, etc. You can rest the bar in the front rack, but if you put it down or put it on your back, that counts as a break… burpees!!! Transition between movements also counts as a break!!!!! Expect to do burpees, as you will not likely hold onto the bar for 15 minutes straight! Have fun!