Synergy Fitness – CrossFit
A1: Split Squats (4×10; 5 on each side)
Stationary Lunge – do all reps on 1 leg then switch
Holding a pair of DB perform 5 reps on each leg. This should be challenging so go as heavy as safely possible each set.
*Scale up to Rear Foot Elevated Split Squats
A2: Single Arm Dumbell Press (4×8 on each arm)
Do these sitting on a bench with both feet flat on the ground.
Do 8 reps with the right arm & 8 reps with the left arm each set
Find a weight that’s challenging and stick with it for all 4 sets
5 Rounds for time
10 Box jump overs (P:24″ / A: 20″ / H:16″)
15 Russian KBS (P:53lb / A:35lb / H: 26lb)
20 Abmat sit ups
KBS @ 70lb/ 53lb