9 Dec 2020 - Lower Body

Dec 9: Focus: Lower Body


Warmup: 10 min AMRAP

250m row @spm 23 (increasing by 1 spm each round)

10 BW squats

10 alt. forward lunges

10 BW glute bridges


2 min instructor demo


3 Rounds: (timecap for both clocks 32 min)

8 DB front squat

8 ea. KB goblet static lateral lunge

8 ea. MB forward lunge with torso rotation

24 MB pulsing half squats


*60 second recovery between rounds*

*when finished begin next block*


3 Rounds:

8 ea. DB S/L sit to stand

10 DB squat to calf raise

8 ea. DB goblet reverse lunge to upper cut

10 BW squat jumps

*60 second recovery between rounds*


90 second recovery & instructor demo


8 min AMRAP

8 DB D/L clean to thruster

8 DB alt. box step overs

8 full sit-ups


5 min cool down & stretch