Dumbbell Front Rack Lunge – Grayman Training

230905

4 rounds for time of:
Air Bike, 1200 m
12 Strict Pull-ups
Dumbbell Front Rack Lunge, pick load, 15 m
30 GHD Sit-ups

3 intervals, each interval for time, of:

Dumbbell Front Rack Lunge, 50/35 lbs, 30 m

25 GHD Sit-ups

20 Box Jumps, 24/20 in

15 Burpee Box Jump Overs, 24/20 in

Rest 3 mins between each interval.

Use dumbbells or do a barbell front rack lunge, 115/75 lbs.

3 rounds for time of:

Run, 200 m

Dumbbell Front Rack Lunge, 50/35 lbs, 10 m

5 Ring Muscle-ups

Run, 200 m

10 Dumbbell Thrusters, 50/35 lbs

5 Ring Muscle-ups

Use dumbbells or use a barbell, 115/75 lbs.

2 rounds for time of:

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 m

50 Burpees

Complete as many rounds as possible in 12 mins of:

75 Double Unders

25 GHD Sit-ups

Perform twice as many Single Unders if you cannot perform Double Unders. Keep working at them though.

If you can’t get outside, perform the Dumbbell Front Rack Lunges by alternating your steps.