Functional Bodybuilding – Legs for days

Seaward CrossFit – Open Gym

All

LEG DAY – Functional Bodybuilding Style

A1. Front Squat; 3331*; 3-5reps; rest 30sec x 3-4 sets

A2. Prisoner Jump Squats; 12 reps for Height; Rest 3mins x 3-4 sets

* Tempo: 3 seconds down, hold 3, up 3, pause 1 second before next rep. Superset A1 and A2.

B1. Mixed KB Rack OH Lunge (Filly Lunge); 20X1; 6-8/leg; rest 90sec x 3 sets

B2. Cyclist Single Arm KB Thruster; 21X1; 6/arm; rest 90sec x 3

4 Sets:

6/leg; 30X0 tempo – Cross Body Dumbbell Single Leg Romanian Deadlift

rest 30sec

20m Heavy Farmers Walks (Walking Heel to Toe)

rest 30sec

20m Sled Push – TOUGH GRIND (Walking Heel to Toe)

rest 60sec

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