"Getting Heavy on the Split Squats"

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Warm Up (NFT):

3 Rounds:

  • 200m Row
  • 15 Walking Lunges

Then...

5 Rounds:

  • 10 second Hollow Body Hold
  • 5 Sit Ups

Then...

  • Spiderman Complex

Strength (5,5,5,5,5):

  • Single Leg Split Squat (5/5)
    * Add 5 to 10 pounds from last week *

Then...

  • Heavy DB or KB Row (3 x 5)
    * Add 5 pounds from last week *

Met-Con (5 Rounds):

  • 5 Single Arm Thruster (R) (30/20/10)
  • 5 Box Jump (30/24/20)
  • 5 Single Arm Thruster (L) (30/20/10)
  • 5 TTB/K2E/Knee Raises/2x In N Outs

Mobility (NFT):

  • Banded Shoulder Distraction
  • Couch Stretch
  • Pigeon Pose
  • Foam Roll
  • Smash Shoulder with a Ball