Thursday 7/5/18 - Leg Day


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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