"Single Leg Squats"

Warm Up (NFT):

  • 300m Row

Then...

Tabata (8 Rounds):

  • Monster Walk (20 sec)
  • Rest (10 sec)

Then...

Tabata (8 Rounds):

  • Side Plank (20 sec)
  • Rest (10 sec)
    * Switch sides each time *

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

  • Single Leg Squats
    * 5 reps each side *
    * Start with a Body Weight set *
    * Work up in weight if you are comfortable *

Then...

  • Chainsaw (3 x 5)
    * 5 reps each side *
    * Go 5 to 10 pounds heavier than normal *

Met-Con (EMOM for 18 Min):

  • 3 Burpees
  • 4 Wall Balls (20/14)
  • 5 TTB/K2E/Knee Raises/2x In N Outs
    * The goal is to go as hard as possible at beginning of minute, then recover *
    * If reps cannot be completed in minute, it turns into an AMRAP *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Foam Roll
    * Remember the Foam Roll Circuit from last week, be aware of Hot Spots *