Lunge

The lung is a pretty simple movement that you've certainly carried out countless times before, but there are a few significant subtleties that you can consider in order to shield yourself from knee injuries further down the track.

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5 Rounds for Time

20 Alternating Jumping Lunges
15 Russian Kettlebell Swings (1/2 Bodyweight)
10 Kettlebell Kickback Push-Ups

2 Rounds for Time

21 Russian Twists
15 Reverse Lunges
9 Squats to Sit

15 Russian Twists
12 Reverse Lunges
9 Squats to Sit

12 Russian Twists
9 Reverse Lunges
6 Squats to Sit

2 minutes Rest after Round 1

AMRAP in 20 minutes

6 Thrusters (135/95 lb)
8 Power Curls (135/95 lb)
10 Back Lunges (135/95 lb)
12 calorie Assault Air Bike

AMRAP (with a Partner) in 25 minutes

18 calorie Air Bike
12 Reverse Alternating Lunges
24 Jumping Air Squats
32 Wall Ball Sit-Ups (20/14 lb)
31 Synchronized Burpees

*Perform 7 Push-Ups every 5 minutes

For Time

100 meter Run
50 Burpees
200 meter Run
100 Push-Ups
300 meter Run
150 Lunges
400 meter Run
200 Air Squats
300 meter Run
150 Lunges
200 meter Run
100 Push-Ups
100 meter Run
50 Burpees

For Time

50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Walking Lunges
10 Burpees
20 Push-Ups
10 Burpees
10 Pull-Ups
10 Burpees
20 Push-Ups
10 Burpees
30 Walking Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

For Time

1,500 Accumulated Repetitions

Choose freely from this pool of movements:
Air Squats
Back Extensions
Burpees
Jumping Jacks
Lunges
Pistols
Push-Up
Sit-Ups
Step-Ups
Up Downs

For Time

101 Back Squats (135/95 lb)
101 Lunges (135/95 lb)
101 Box Jumps (24/20 in)
2015 meter Row

AMRAP in 20 minutes

6 Burpee Pull-Ups
18 Box Jumps (24/20 in)
20 Front Rack Lunges (110/75 lb)
282 meter Run

AMRAP in 12 minutes

6 Burpees 
8 Single-Arm Alternating Kettlebell Snatches (24/16 kg)
10 Lunges