3/20/21 - Lower Body

March 20: Focus: Lower Body


warmup: 8.5 min

Pick drill x30 sec each length

single leg drill x 30 sec each leg

*repeat pick drill only*

Then: reset monitor

5 min self paddle row (remember distance)


2 min instructor demo


15 min AMRAP

Buy in: 50 BW jump squats (just once)

5 ea. DB swing lunge

6 ea. DB step up

7 ea. DB lateral lunge

8 ea. Alt jump lunge


2 min recovery & instructor demo


4 Rounds: timecap: 20 min

Buy in: distance from 5 min warmup self paddle row

8 KB goblet squat

8 DB bench hip thrusters

8 stiff leg D/L

8 DB toe reach

*if finished row for distance*


60 sec recovery & instructor demo


5 min EMOM

150m row


5 min cool down/stretch