4/8/2021 - Lower Body

"April 8: Focus: Lower Body Strength


Warmup: 8 min row

1 min @ spm 19

2 min @ spm 21

2 min @ spm 23

1 min @ spm 25

1 min @ spm 27

1 min @ spm 29 or greater


90 sec instructor demo


18 min AMRAP

8 DB front squat to reverse lunge (one squat into one lunge per leg)

10 DB alt. step overs (total)

12 DB sumo squat (these should be heaviest movement of the block)

15 bench seated knee tucks


90 sec recovery & instructor demo


12 min EMOM: 3 rounds

00:00-00:45 -15 KB D/L

1:00-1:45 - 20 Squat jacks

2:00- 2:45 - 30 alt. jump lunge

3:00-3:45 40 reverse mtn climbers

repeat*


2 min recovery & instructor demo


12 min AMRAP

12 cal row

12 static goblet lateral lunges (each)

12 DB suitcase deadlifts (6 each side)

12 alt. sprinter sit-ups


5 min cool down/stretch"