1/11/2021 - Lower Body Strength

"Jan 11: Focus: Lower Body Strength


Warmup: 7 Min AMRAP:

8 BW squats

8 ea. side plank pendulum swing

8 ea. T-spine rotations

8 ea. High knees


90 second instructor demo


4 Rounds: (timecap: 15 min)

12 DB Front Squat

6 ea. DB swing lunge

6 ea. KB goblet lateral lunge

12 total low band alt. leg lifts

*if finished repeat block*


90 second recovery & instructor demo


9 min EMOM: 45 work 15 recovery/transition

00:00-00:45: jump squtat

1:00-1:45: alt. DB step up

2:00-2:45: row sprint (match distance each time)

3:00-3:45: jump squat

4:00-4:45: alt. DB step up

5:00-5:45: row sprint

6:00-6:45: jump squat

7:00-7:45: alt. DB stepup

8:00-1:00: row sprint (full 60 sec)


90 sec recovery & instructor demo


4 Rounds: (timecap: 14 min )

12 DB D/L

6 ea. DB S/A suitcase squat

8 pop jacks

12 bench seated knee tucks

*if finished repeat block*


4.5 min core blast by instructor


5 min cool down/stretch"