Welcome to the ROD Athlete Program! Please read the "Training Guidelines" page and the "How It All Works" page to familiarise yourself with everything. Please post your results, good or bad to us via the comments or my email. : ) A): 3x10 front rack lunges (heavy but manageable, rest only 2 mins) NOTES: this is a fairly new exercise to be seen at CBD. Warm up with an empty bar, take 1-2 more warm up sets and then pick a weight you find challenging but one that you can handle. These are static lunges, not walking lunges. Start with your feet somewhere between hip and shoulder width apart. Then take your dominant foot and plant it securely a full stride in front, keeping your width about your stance. The rear knee must touch the ground before you drive back off of the ground using your front foot/leg back to the start position. Maintain the front rack position keeping your elbows as high as possible. 10 reps is 5 each leg. B): 4 min AMRAP of burpee box jumps (24", 20") NOTES: get your heart rate up, get chest to touch the ground and try to get your jump onto the box from where you land your burpee. Males aim for 40+, Females aim for 30+