Saturday, June 28th, 2025
Workout of the Day: (Partner Workout)
“Salmon & Waffles”
4 Rounds For Time
400m Run
100ft (30m) Dual Dumbbell Front Rack Walking Lunges
30 Synchro Abmat Sit-Ups
100ft (30m) Dual Dumbbell Front Rack Walking Lunges
Dumbbells: 50/35lb, 22.5/15kg
Workout Flow: The run will be done together into the Dual Dumbbell Front Rack Walking Lunges. The Lunges are meant to be broken up evenly between partners in either 50ft (15m) Segments or into 25ft (7.5m) segments until the set is completed. Athletes will then move into Synchro Abmat Sit-Ups for all 30 reps prior to tackling the lunges for another 100ft (30m) combined before going back out the door on the 400m Run together. One special note here is that both athletes are running at the same time, but if one athlete is back early, they may start on the lunges prior to the other athlete coming back in the door.
Accessories
3 Sets: For Quality
100ft (30m) Reverse Sled Drag
100ft (30m) Sled Push
:15 Tuck L-Hang
