Strength
Weighted step ups
3 x 6/leg
Workout
12 min AMRAP
14 KB swings (53/35)
7 Goblet squat + lunge each leg
**Step ups are slow and deliberate. Build up to a weight that you can use – 1 or 2 DBs – for all 3 sets that are slow and deliberate. This is to build single leg strength, not to see how quickly you can get through it as you might do in a workout.
The workout uses the same KB for both the swings and the goblet squat/lunge complex. After completing the swings (height of the KB swing up to you), immediately follow it with the goblet squat and lunges. For today, the lunges will be done by stepping backwards throughout the workout. Can you get through 6 rounds?