Monday August 10th (FitHer)

Warm-up

AMRAP (5 minutes)

10/side single leg pogo jumps

10 plank jacks

5 inchworm + push ups

5 bootstrappers

3/side worlds greatest stretch

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Workout #1: Strength (Lower Body)

Circuit 1: 40 sec work/20 sec rest

Eccentric squats*

staggered squats* (Right leg forward)

Circuit 2: 40 sec work/20 sec rest

Eccentric squats*

staggered squats* (Left leg forward)

Reverse lunge* (Left leg forward)

curtsey lunge* (Left leg forward)

Circuit 3: 40 sec work/20 sec rest

Eccentric squats*

staggered squats* (Right leg forward)

Reverse lunge* (Right leg forward)

curtsey lunge* (Right leg forward)

Sumo squats (heavy)

Lateral squat* (Right)

Circuit 4: 40 sec work/20 sec rest

Eccentric squats*

staggered squats* (Left leg forward)

Reverse lunge* (Left leg forward)

curtsey lunge* (Left leg forward)

Sumo squats (heavy)

Lateral squat* (Left)

When you see * weights are held in a farmer carry

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Workout #2: Metcon

AMRAP (20 minute)

6 inchworm plate slides

20 Dumbbell/Barbell Bent Over Row

20 Box Jump

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