Wednesday/Thursday Aug20

 

Group Warm-up: 15 minutes

  • Leg day si make sure to warm-up

 

KB Leg Ladder Complex – 8 minutes

start at 1 rep per side and add 1 rep per side for 8 minutes

  • KB Swing (Right)(Left)
  • KB Clean & Lunge (Right)(Left)
  • KB Clean & Squat (Right)(Left)

example: (Long Cycle) perform all three movements on the right side then all three on the left = 1 rd then add one rep to each movement, then three, four….etc

 

Workout Part 1: 8minute AMRAP

  • :20’s Bike (legs ONLY)
  • 10 Sandbag/Slamball Clean & Squat

 

Part 2: 20 minute EMOM

  • min 1: 1 minute Jump Rope
  • min 2: 20 KB Swings
  • min 3: 1 minute Jump Rope
  • min 4: 10 American KB Swings
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