2/25/2021 - Lower Body

Feb 25: Focus: Lower Body


Warmup: S/L drill 30 sec ea

Pick Drill

2 min row @ 21spm

2 min row @ 24 spm

1 min row @ 26 spm


2 min demo


36 min to complete the following:


Buy in: 50 BW squats


3 Rounds:

12 KB cossack lunges (or alt. lateral lunges)

6 ea. DB Bulgarian split squat

8 DB burpee


Buy out: 800m row


then:


Buy in: 25 jump squats


3 Rounds: 12 alt. front loaded forward lunges

12 DB front swuats

12 low band (ankles) plant alt. toe taps with hands on medball


buy out: 25 full sit-ups

*if finished row for distance*


5 min tabata: 2 rounds/1 min recovery btwn rounds

alt jump lunge

down/up

tuck jump

pulsing 1/2 squat


5 min cool down/stretch