Workout
20 min AMRAP
Bike – 10/8 cal
5 Man makers – 45/30
10 Walking lunges – 45/30
10 Walking lunges – unweighted
*So we’ve got our long workout of the week today. We’re going shorter on the bike and lighter on the DBs. This is on purpose so you can move faster. I’m sure you’d *love* to go heavier, but please use the weight listed and go faster/unbroken.
For the bike, if you use it to warm up, pay attention to your watts. I know it’s easy to go easy on it, but make sure you get in some sprint work. Spend a total of 3 min on the bike and hold a certain wattage for 20 sec and increase it every 20 sec until your 3 min is up. AT MINIMUM, men should be able to hold watts of 300 and ladies 250. Too easy? 450 M/350 F.
Again, DB weight here is lighter so you can better string together the movements of the man makers, and the total reps of the man makers. When you finish your last MM, you can either hold the weights on your shoulders or by your sides and walk your 10 TOTAL STEPS. When you’ve reached 10, set your weights down *ahem* and take 10 more steps sans weight. Then get back on the bike and repeat easypeasy.
5-6 rounds is a good goal