1/30/2021 - Lower Body Strength

"Jan 30: Focus Lower Body Strength


Warmup: 9 min

2 min row @20spm

:15 sec transition off erg

:30 sec BW squat

:30 sec BW alt forward lunge

:30 sec BW cossack lunge

:15 sec transition to erg

2 min row @spm 24

:15 sec transition off erg

:30 sec BW squat

:30 sec alt rev lunge

:45 sec hip hinge floor tap


2 min instructor demo


10/8/6/4/2 (19 min timecap)

KB stiff leg D/L

DB split lunge (ea.)

DB front squat

hollow rock (banana roll)

*if finished work back up rep cound starting at 4*


2 min recovery & instructor demo


16 min AMRAP

6 ea. Mid band lateral walk (3:1)

8 DB burpee

10 jump squats

12 power band prone hamstring curls


60 second recovery & instructor demo


5 min core blast by instructor


5 min cool down/ stretch"