Thursday 03-11-2021 Workout Of the Day

A. 6 x 12
heavy front rack lunges*
*6/arm half kneeling strict press/side b/w sets

B. 4 RFT
15/12 cals
12 front rack lunges @85/115#
9 pushups

Workout Notes/Intentions: Part A will be done in your training square. You will need to clean the bar from the ground for each set. Build to a heavy set of 12 alternating reps (6 per leg), and then begin counting your sets. Between each set of lunges, you will do 6 reps per arm of a half kneeling strict press, with a DB or KB. Rest as needed between sets. 

Part B is a short metcon. You should be able to do lunges unbroken and pushups unbroken or in 1-2 sets. The time cap is 12 minutes.