Lunges are an awesome way to build strength and stability in all of the major muscle groups of your lower body.
They are extremely effective in developing “overall” strength.


Int/ext rotation
Band lat stretch
Hamstring up n over
Roll lats.
Hand walks.

10 minutes
Free handstand. Emphasize hollow rock position,


Db lunges alternating legs (step forward into lunge. Knee should kiss the ground. Step up and back to start position switch legs.

Each leg

10 -8-6-4-2


5 burpee broad jumps
10 cleans 95,65
200 m run


Rest 90sec

4 rounds

Record splits

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