Warm up
3 rounds
10 side lunges
10 bird dogs
3 rounds
10 hamstring scoops
10 leg swings (each side)
3 rounds
2 inch worms
6 spiderman lunges
250 m row or bike
3 sets 13 leg curls (very light)
250 m row or bike
3 sets 13 leg curls (light weight)
250 m row or bike
3 sets 13 leg curls (moderate weight)
Workout
7 minute Amrap
12 m lateral band walk (each direction)
12 DB stiff leg deadlift (moderate weight)
21 calf raises on stepper or plate
3:00 rest
7 minute Amrap
25 m farmer carry
15 squats (bodyweight, high tempo)
25 m backward bear crawl
25 m recovery walk (then grab dumbbells and repeat round)
3:00 rest
7 minute Amrap
12 m single arm db lunge (each direction)
72 bicycles
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