3/5/2021 - Lower Body Strength

"March 5: Focus: Lower Body


warmup: 4 Rounds

90 sec row @spm 19

30 sec self paddle

90 sec row @spm 21

30 sec self paddle

90 sec row @spm 23

30 sec self paddle

90 sec row @ spm 25

30 sec self paddle @ spm 27 or greater


2 min instructor demo


12 min AMRAP

6 KB goblet squats

6 ea. KB kickstand S/L D/L

6 box jumps or alt. DB step up

6 DB front loaded S/L sit to stand


90 sec recovery & instructor demo


12 min AMRAP

8 DB burpee

8 power band good mornings

8 BD front squat to alt. rev. lunger

8 ea. Mini band dirty dogs


90 sec recovery & instructor demo


12 min AMRAP

10 alt. jump lunges

10 butterfly situps

10 DB alt. lateral lunges (DB racked on shoulder)

10 KB swings


60 sec recovery & instructor demo


5 min instructor led core blast


5 min cool down/stretch"