4/3/2021 - Lower Body Strength

April 3: Focus: Lower Body Strength


Warmup:

1 min legs only row

1 min full row @ spm 20

30 sec legs only row

30 sec full row @ spm 24

30 sec single leg drill (R)

30 sec single leg drill (L)

1 min self paddle row

*reset monitor*

3 min row for distance (remember distance)


2 min instructor demo


4 Rounds: (timecap: 20 min)

5 ea. s/a suitcase squat

10 KB goblet squats

12 ea. Bulgarian split squat

1/2 distance from 3 min row in warmup

*if finished row for distance*


90 sec recovery & instructor demo


5 min AMRAP x 3 Rounds ( 90 sec reset between rounds) block total: 18 min

5 box jumps

5 ea. front loaded forward lunge

5 sumo squats

5 DB v-ups


60 sec recovery & instructor demo


4 min EMOM

12 alt jump lunges

8 KB swings

6 BW squat jacks


5 min cool down/stretch