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30 Min. Strength Rounds

Wednesday, January 20

STRENGTH ROUNDS:  30 Min to Complete Number of Rounds

White: 4 Rounds  Red: 5 Rounds  B: 3 Rounds


  1. Hip Dominate: 10x KB Deadlift

  2. Push: 6x (ES) ½ Kneeling Press/Bottom Up Press

  3. Knee Dominate: 6x (ES) Split Squat Progression

  4. Pull: 6x (ES) Single Arm Hinged Row

  5. Core: 6x (ES) Plank Reaches B:  Plank Shoulder Taps

  6. Blood Flow:  Parking Lot Loop (MEMBER’S CHOICE FOR THIS:  if you feel like you need to do this to help keep warm, add it in at the end of each round.  If not, stick with just the strength work)


Wednesday, January 20
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Kirkwood = Red | O4W = Teal | All other events = Blue

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