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  • gamefaceent212

Dead Leg Amrap (lower body focused)

Warm up

2:30 Amrap

5 shoulder pass throughs w/ pvc pipe

10 good mornings

10 hip rotations


2:30 Amrap

1 inch worm w/push up

10s downward dog

10s childs pose


2:30 Amrap

100 m row

10 squats 

10 stiff leg deadlifts (very light)


Workout

7:00 Amrap (write down how many rounds you do)

15 body weight squat 

15 db sumo squat

15 calf raise


3:00 rest


7:00 Amrap (write down how many rounds you do)

7  barbell squats (light to moderate weight)

14 back lunges (body weight only)

14 alternating fire hydrants (7 each side)


3:00 rest


7:00 Amrap (write down how many rounds you do)

12 leg curl 

12 leg extension

12 heel elevated DB squat (db in each hands, hands off to side)


3:00 rest


7:00 conditioning of your choice

  • Bike, run, row, ski

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