30, 20, 10
Alternate legs each step and pressing arm as needed.
Rest as needed between sets (no less than 1 minute).
Weight goes up each set (denoted by commas between).
3 minutes rest. Then, for time:
60 Full-range lunge**
*Use kettlebell for lunge press. Weight starts in rack position- as you descend into the lunge, the weight moves up- full lockout is reached as knee touches the ground. Weight travels down into rack position as you transition back to standing. Stable footing, midline tension and stability, specific breathing, and strong posture are all equally important parts of a successful, heavy lunge press.
**Our full-range lunge begins with a forward lunge and continues into a reverse lunge without the foot touching in the middle. Step far enough forward and back to maintain 90-degree knee bend at the bottom in both directions. Maintain a stable, upright torso throughout.