Lower Focus Workout
Will need a heavy and medium kbell of your choice.
Warm Up:
Off the floor cleans x5 L/R
Hold last rep on each side and squat for 10 reps
Rest and Repeat x3 sets
Workout:
Front Squats x15 reps L/R
Two Handed Hardstyle Swings with heavy bell x25 reps
Front Squats x15 reps L/R
Two Handed Hardstyle Swings x25 reps
See Saw Lunges x10 reps L/R
Two Handed Hardstyle Swings x25 reps
See Saw Lunges x10 reps L/R
Two Handed Hardstyle Swings x25 reps
Timed Event
Front Squats Right x30 seconds on/15 seconds off
Front Squats Left x30 seconds on/15 seconds off
Crossacks x30 seconds on/15 seconds off
Crossacks x30 seconds on/15 seconds off
One Hand Swings Right x3o seconds on/15 seconds off
One Hand Swings Left x30 seconds on/15 seconds off
End:
Jump with kbell at chest x1 then 5 two handed swings until toast!
Challenge: As many front squats as you can do in 5 minutes switching hands as often as needed. OUCH!
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