14 Dec 2020 - Lower Body Strength

Dec 14: Focus: Lower Body


Warmup: Beings first block


90 second instructor demo


9 min block timed by coach (10 sec. transition to and from rower)

3 min row for distance

60 second gripr alt. forward lunge w/ rotation

90 second row for distance

60 second BW squat to alt. reverse lunge

60 second row for distance

30 second BW jump squats


60 second recovery & instructor demo


5 Rounds: (timecap: 18 min)

8 DB deadlift

8 ea. MB lateral lunge to forward press

8 ea. DB squat to alt. step-up

*when finished BW pulsing half squat*


60 second recovery & instructor demo


5 rounds: (timecap: 18 min)

8 KB goblet squats

8 ea. DB s/l glute bridge

8 ea. Low band plant alt. leg lifts

*when finished row for distance*


90 second recovery & instructor demo


5 min EMOM

8 alt. jump lunge

8 high knees

8 alt. stationaty bear crawls


5 min cool down & stretch