2/14/2021 - Lower Body Strength

Feb 14: Focus: Lower Body:


Warmup: 6 min row:

1 @spm 18

1 @spm 20

1 @spm 22

1 @spm 23

1@smp 24

*remember your total distance*


90 sec instructor demo


8 min EMOM:

6 KB Goblet squats

6 ea. KB single arm split lunge

6 KB behind back D/L


90 sec recovery & instructor demo


18 min to complete:


Buy in: total row distance from warmup


3 Rounds:

8 ea. Lateral step up with power

8 ea. s/a suitcase squat

10 power band good mornings


Buy out: 1/2 distance from warm up row

*if finished repeat block (exercises only)


2 min recovery & instructor demo


16 min AMRAP

10 DB front squats

10 alt. jump lunges

10 power band glute bridges

10 full sit-ups


5 min cool down /stretch