4/17/2021 - Lower Body

April 17: Focus: Metcon


Warmup: 10 min

4 min row starting @ spm 19 and increasing by 1 smp every 30 sec

:15 sec transition off erg

1 min BW alternating forward lunge

30 sec each leg BW S/L hip hinge floor tap

:15 sec transition to erg

3.5 min self paddle row


2 min instructor demo


16 min AMRAP

8 single arm suitcase squat to contralateral reverse lunge (R)

10 DB stiff leg D/L

8 single arm suitcase squat to contralateral reverse lunge (L)

10 each side mid band iso squat lateral walk (3:1)


2 min recovery & instructor demo


16 min AMRAP

300m row

8 each single arm contralateral step up

8 MB squat jacks

8 ea. KB goblet lateral lunge (all 8 on one side before switching)

8 DB front squats


2 min recovery & instructor demo


6 min EMOM

5 Jump squats

8 alt jump lunges

10 alt sprinter sit-ups

12 atomic mts climbers


5 min cool down/stretch