Friday 8-23-24 Workout Of The Day
A.
E4M x 5
5 Front Squats @ 32×1 + 10 Walking lunges + 5 Front Squats @ 32×1 (barbell or kettlebell)
B.
“Ski Bunny Karen”
150 Wall Balls 14/20# 9/10’
* Every time you drop the medball, perform 8/10 Kcal on the ski erg.
Today’s workout will leave a lasting impression on your legs. Choose challenging weights but remember that you’ll have a bar or bells in the front rack for a good amount of time and this weight should be lighter than what you would use for five front squats OR ten walking lunges. Remember that you’ll be hitting your squats with a tempo as well and there’s NO BREAK between your first set of squats, lunges and second set of squats.
Part B is the benchmark workout “Karen” BUT you’ll have a little break from wall ballin’ to bang out cals on the ski anytime you drop the ball. NO holding the ball in the standing or squat position. If you stop moving and stop throwing, head over to the ski erg and put in some work.
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