Strength
3 Sets
- 10/side Bulgarian Split Squats @ 2011
- 3/side Single Leg Box Jumps
+
3 Sets
- 1-2/side Slider Lunge to Cossack 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.
Slider Lunge to Cossack Squat. If you struggle to hold good squat mechanics or balance through this movement, hold on to the rig or a PVC for balance.
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
Complete as many rounds as possible in 10:00:
- 15 Kettlebell Swings
- 15 Box Jump Overs
Notes
Today’s workout is a simple couplet of kettlebell swings and box jump overs. Your score is the number of rounds and reps completed in the 10-minutes.
The kettlebell swings should be done with a light-moderate weight. You should be able to complete 15 reps unbroken for the first few rounds of the workout.
Choose a box height that allows you to maintain a smooth pace and stay safe each jump. Step down from the box each rep.