Workout 3 (Wednesday - No Class) - Week 2

0. Recovery Session

10-Minutes of Movement and Mobility in the AM if you workout in the PM or vice versa.

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1. MetCon

4 Rounds FIT
Hard Set of Double DB/KB Decline Bench Presses (50s/35s/Heavy)
80 Double DB/KB Front Rack Walking Lunges
3-Minute Rest*

*During Rest:
1 Hard Set of Sit-ups

A Hard Set Today is 2-3 Reps Shy of Failure

Scaling and At-Home Variations

Hard Set of Double DB/KB Decline Bench Presses (50s/35s/Heavy)

Equipment Substitutions:
~Hard Set of Double DB/KB Decline Bench Presses (As Heavy As Possible)
~Hard Set of DB/KB/Ruck Decline One-arm Bench Presses on Each Arm (As Heavy As Possible)
~Hard Set of Double DB/KB Decline Floor Presses (As Heavy As Possible)
~Hard Set of DB/KB/Ruck One-arm Decline Floor Presses on Each Arm (As Heavy As Possible)

20 Double DB/KB Front Rack Walking Lunges (50s/35s/Heavy)

Fitness Level Scaling:
~Hard Set of Walking Lunges (50s/35s/Heavy)
Equipment Substitutions:
~20 Sandbag Front Rack Walking Lunges (120/80)
~25 Double DB/KB Front Rack Walking Lunges (35s/25s/Medium)
~15 DB/KB/Ruck One-arm Front Rack Walking Lunges on Each Arm (50s/35s/Heavy)
~20 DB/KB/Ruck One-arm Front Rack Walking Lunges on Each Arm (35s/25s/Medium)

1 Hard Set of Sit-ups

Equipment Substitutions:
~Use a Rolled up Yoga Mat, Towel, or a Pillow to Place Under Your Back
~Sit-ups without anything are great too