12 minutes of lunges:
Max rep suitcase lunge* @ heaviest
Max rep suitcase lunge @ 75%
Max rep suitcase lunge @ 60%
BW lunge for remaining time
Count total reps and add total weight at end for score.
*In our version of the suitcase lunge, hands stay attached to your sides and do not rock to-and-fro. In the same way we don’t “kip” the bodyweight row with a hip dip, we don’t “kip” the ascent from the suitcase lunge by swinging the weight.
60 total rep BW push/ pull movements*
*Choose 1 movement that fits into each category (bodyweight only) and plan your strategy for completion as quickly as possible.
Ex. 5 rep pullup, 5 rep pushup x 6, OR 15 rep burpee, 15 rep BW row x 2