Monday 7/16/18 - Oh My Quads

July 16, 2018


M-1: 6 Sets:

8 Kettebell Front Rack Split Squat
10 Seated Kettlebell Strict Press

Purpose: Build unilateral quad strength while maintaining good core position.

Load: Choose weight that challenges movement but allows unbroken reps. For Split Squat, have front foot on 4-8" plate.



M-2: Every 2:00 for 20:00
250m Row
10 Burpee
40 Double Unders


Goal: Maintain a pace you could continue at for 40:00--this is not a sprint.

Load: Choose a load that allows :15-:20 rest/round.

250m Row
6 Burpee
30 DU


200m Row
6 Burpee
30 SU



M-3: Cash Out

4 Rounds Not For Time:
10 Striaght Leg Sit up
10 Hollow Rock
10 Superman