7/6/21 - Lower Body

"Warmup: 5 Rounds: 30 second each: (5 min)

BW alt. forward lunge

Hip abductor rotations (R)

Hip abductor rotations (L)

BW air squat


2 min instructor demo


34 min to complete the following:


3 Rounds:

12 DB front squat

6 ea. DB swing lunge

6. ea S/L power banded hamstring curls

12 power sit-ups


3 Rounds:

10 DB D/L w/ power band around hips

6 ea. DB reverse lunge to step up

6 ea. KB goblet lateral lunge

12 total sprinter sit-ups

*when finished row for distance*


90 second recovery & instructor demo


12 Min EMOM 10-8-6-4 (only 30 seconds for rounds of 6 & 4)

cal row

s/a KB swing

box jump

DB burpee


5 min cool down/stretch"