3/26/2021 - Lower Body Strength

March 26: Focus: Lower Body


Warmup: 8 min row

1 min @ spm 19

1 min @ spm 21

2 min @ spm 23

1 min @ spm 25

2 min @ spm 26

1 min @ spm 28

s/l drill x :45 sec each leg


2 min instructor demo


10/9/8/7/6/5/4/3/2/1 (timecap: 18 min)

DB front squat

static DB lateral lunge (each)

150m row

*when finished row for distance*


90 sec recovery & instructor demo


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

DB alt. reveres lunge to step up (total)

KB goblet alt. S/L sit to stand (total)

bench sit-up to jump squat

stroke row


60 sec recovery & instructor demo


Tabata row (4 min)


5 min cool down/stretch