Workout:
Front foot elevated split squat (use a 45lb plate for your front foot)
Using two heavy Dumbbells complete 5 reps ea. leg x 4 sets
After the lunges “L” hang till you drop (knees straight or bent)
Rest as needed between sets
Metcon:
AMRAP Ascending Ladder (with a Partner) in 12 minutes
2 Wall Ball Shots (20/14 lb) – Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb) – Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) – Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) – Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) – Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) – Partner 2
6 Synchronized Burpees
etc…