Acid Burning

Busy week at work, but I have Friday and Monday off for a getaway. Out in the garage just after 4pm today.

Warm-up

• 3:00 BikeErg (1,562m)
• 80′ Lateral Monster Walks
• 80′ Monster Walks
• 10 Monster Band Squats
• 6/6 Lateral Step-ups (20″)
• 12 alt Back Rack Reverse Lunges (45#)
• 8 alt Back Rack Reverse Lunges (95#)
• 6/6 Lateral Step-ups (20″, 40#)
• 10/10 Single Leg Supported RDL (30#)
• 10 alt Cossack Squats

Legs

4 Sets

• 12 alt Back Rack Reverse Lunges (155-165-175-185#)
• 6/6 Lateral Step-ups (20″, 70# KB)

4 Sets

• 10/10 Single Leg Supported RDL (70# KB)
• 20 Cossack Squat (0-20-20-20# KB)

Conditioning

4 Rounds (each, IGYG)

• 18/12 cal BikeErg (standing)
• 30 Plyo Lunges

I averaged 1,400+ cal/hr an the bike, but had to break the lunges 18-12 every round. Brandi did a mix of plyo lunges, lunges, and jump squats. We finished in 14:21. This combination is deadly for creating lactic acid.