Skill
10 x 1 wall walk

Spend some time practicing wall walks today. Don’t worry if you don’t have enough time to get ten done. The focus here should be on quality of reps and perfect movement as you walk yourself up into a handstand with your belly facing the wall. You can scale these by how close you get your hands to the wall. This skill will be more difficult as your hands get closer to the wall and your body gets more vertical.

Workout of the Day
AMRAP in 20 minutes
400M run
21 push-ups
12 front rack walking lunge steps

We have a long workout on the menu today. You will be working for 20 minutes total on this difficult triplet. Start each round with a 400m run and finish each round with a moderate set of push-ups and a large set of heavy lunges. The benchmark weight is on the higher side but that doesn’t mean you should be using a “max” effort type weight. Load up the bar to a difficult weight but one you could easily do while fresh. Focus on your form during both the lunge and the push-up. The best goal for your push-ups is to have the hips, shoulders, and knees in a straight line and rising off of the floor at the same time. No snaking, sagging, or arching if you want to make those push-ups difficult.

standard: 135/95 lb.
rx: 155/105 lb.
sport: 185/125 lb.
overachiever: 205/145 lb

CFD at Home:
Just like yesterday, today’s workout can be done with a dumbbell or kettlebell or with no weight at all! Running and push-ups are something we can all do at home so the question is what to do with the lunges. Since the benchmark load is on the higher side if you have a barbell you can try using just a dumbbell or kettlebell held in the front rack position and double the reps. If you don’t have weight to use, mark off a 100′ distance and head down and back or do 50 reps. Today’s score will be your total rounds plus any extra reps. Don’t forget to post your score on the leaderboard!