Strength
3 Sets
- 8/side Bulgarian Split Squats @ 2011
- 3/side Single Leg Box Jumps
3 Sets
- 5/side Knees Over Toes Split Squat
- 2 Straddle Jefferson Curl w/ :10 negative
Notes
Bulgarian Split Squat Add weight to this exercise by holding dumbbells or kettlebells in a farmer’s carry. Focus on a long range of motion by sitting back and down as deep as you can into the squat.
Single Leg Box Jump. Jump and land on the same leg. Focus on keeping your knee in line with the toes on the take-off and the landing. Adjust the height to prioritize good jumping and landing mechanics.
Knees Over Toes Split Squat The priority here is to keep the knee tracking over the toes. At the bottom, you want to feel a stretch in your ankles. You can keep this exercise relatively light and focus on a long range of motion.
Straddle Jefferson Curl. Keep this exercise very light. Curl from the neck down to the lower back. Let the weight help you stretch in the bottom.
Conditioning
3 Rounds for time:
- 20-25 Calories
- 25 Toes to Bar
- 40 Air Squats
15:00 time cap
Notes
Today’s workout is 3 rounds of calories, toes to bar, and air squats. Your score is the time to complete 3 rounds.
The calories should take no longer than 1:30 each round. Adjust the target number if that is not sustainable.
Aim to complete the toes to bar in no more than 1:30. Small sets with quick breaks will help you from hitting failure.
Stay smooth on the air squats. Be sure to show full extension of the knees and hips at the top of each rep.