6/5/2021 - Lower Body

Warmup: 4 Rounds (9 min)

1 min row @spm 24

10 second transition off erg

1 min BW squat

10 second transition on erg


2 min instructor demo for all 3 blocks


38 min timecap


3 Rounds:

10 DB bench tap front squats

10 ea. DB front loaded reverse lunge

10 DB v-up


3 Rounds:

8 ea. Bench S/L sit to stand

8 ea. s/a suitcase squat

8 DB double crunch


3 Rounds:

6 ea. KB S/L deadlift

6 ea. KB goblet static lateral lunge

6 bench straight leg raise to reverse crunch


60 second recovery & instructor demo


1 round: 45 seconds each 15 seconds rest/transition (5 min)

alt. jump lunge

static crunch with alt. heel touch

banded dirty dogs (R)

banded dirty dogs (L)

Squat jumps


5 min cool down & stretch