THURSDAY WAH 10/31

THURSDAY 

LEGS 

Warm Up 3 Rounds No Rest 

15 Reps - DB Burpee to Press 

10 Reps - Air Squats 




3 Rounds

20 Reps - Sumo Squat 

20 Reps - Weighted low side to side lunge

3x3 Reps - 3 Stage Pulse Squats

(3 pulse 3x narrow, middle, wide)


3 Rounds 

10 Reps EL - KB Front Rack Step up

10 Reps EL - Bench Split Lunge (weighted or not) 

30 Sec - Toe Taps 


3 Rounds 

10 Reps EL - DB Walking Lunges 

20 Reps - Jumping lunges 

10 Reps - Frog Pumps (3 sec up 3 sec squeeze) 


3 Rounds 

20 Reps - Sump Squat  

10 Reps - Sump Jump Squat 

10 Reps - Plate Cruches 

(use any flat object you can pass back and forth)


HIIT 10 Min 

Deadmill 20 Sec Sprint 40 Sec Rest (treadmill is off, you manually push)

OR 

Your choice of HIIT!!


TEXT ONLY 

Warm Up - Treadmill Incline walk 5 Min

3 Rounds WARM UP

20 Reps - Sumo Squat 

20 Reps - Weighted low side to side lunge

3x3 Reps - 3 Stage Pulse Squats

(3 pulse 3x narrow, middle, wide)

3 Rounds

10 Reps EL - KB Front Rack Step up

10 Reps EL - Bench Split Lunge (weighted or not) 

30 Sec - Toe Taps 

3 Rounds 

10 Reps EL - DB Walking Lunges 

20 Reps - Jumping lunges 

10 Reps - Frog Pumps (3 sec up 3 sec squeeze) 

3 Rounds 

20 Reps - Sumo Squat 

10 Reps - Sump Jump Squat 

10 Reps - Plate Cruches 

HIIT 10 MIN  

Deadmill 20 Sec Sprint 40 Sec Rest 

OR 

You choice of HIIT!!