SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*

A1) Single-Arm Dumbbell Bench Press:
4 x 5-8

A2) Goblet Lateral Lunge (not alternating):
4 x 5-8

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 8 of 8

4 Rounds for Times:
10 Toes-to-Bars
20 Push-Ups
30 Sit-Ups
40 Squats

Rest 2 minutes between rounds.

The goal is fast and relatively unbroken rounds. Scale Toes-to-Bars to Hanging Leg or Knee Raises and Pus- Ups to Knee Push-Ups as needed. Don’t fall into the “simple” movement trap, where your start doing Toes-Near-Bars, Pervy Uncle Push-Ups, Hunchback Sit-Ups, and 1/4 Squats. You have 400 opportunities to perform these common movements uncommonly well. Use all 400 of ’em!

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