12, 10, 8, 6, 4, 2 of:
Overhead walking lunge @ 25lb. W, 45lb. M
Push-up (Scaled to ability in each round)
Reverse lunge box jump* @ 20″ W, 24″ M
Bodyweight row
In order, perform 12 reps of each movement, then 10, and so on. There is no designated rest. Lunge: Provided lock-out is intact, weight with whatever you choose. Push-up: Start in the most challenging way possible, and only scale if position breaks. Advanced suggestions include dynamic push-up, ring push-up, Hindu push-up.
Immediately and viciously upon completion of part 1:
120 revolutions Airdyne @ 100%
Easy to forget, but helpful to remember: Drive the pedal from your hip while maintaining strong posture in order to maximize power in the push and the pull.
*Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump. Land from the jump with a loaded hip and transition right into the next rep.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!