Thursday 7/5/18 - Leg Day

July 5, 2018

 

W: 400m Run or 400m Row or 800m Bike 

2 Rounds 

10 KB SDHP 

10 KB RDL 

10 Hanging Strict Knee Raise 

 

 

M-1: 5 Sets: 

10 DB/KB RDL 3130 Tempo 

10 DB/KB Reverse Lunge 3130 Tempo

 

 

Goal: Maintain tempo and feel challenged by load.

Load: Choose a weight that allows good position under tempo. 
 

 

M-2: For Time 

50/45 Calorie Bike 

30 Burpee 

30 Box Step up 24/20" 

30 Russian KB Swing 70#/53# 

 

Goal: Have a high effort and push through fatigue.

Load: Choose a load that allows you to continue to move even as you are feeling tired.

 

Examples:

40/35 Cal Bike 

30 Burpee 

30 Box Step up 20" 

30 Russian KB Swing 53#/35# 

 

35/25 Cal Bike 

20 Burpee 

20 Box Step up 20" 

20 Russian KB Swing 53#/35#

 

 

 

 

 

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