Strength - Bulgarian Split Squats
8 Minute EMOM
1) 5 Tempo on Right
2) 5 Tempo on Left
Tempo = :02 down, :02 pause, :02 up
MetCon 12 Minute AMRAP
2-4-6-8-10-etc
Pistol Squat
Burpee Over DB
Right Arm Hang Power Clean
Left Arm Hang Power Clean
Scaled Pistol Options
Athletes unable to perform pistol squats should pick a sub that allows for FULL RANGE OF MOTION (hips BELOW parallel). No one ever got strong doing quarter squats.
Single Leg Sit to Chair
Single Leg Sit Up Get Up
Curtsy Lunge
Power Lunch TABATA THIS (20 min)
1. Broad Jumps
2. Elbow to Full plank
3. Pushups
4. Zombie Sit Ups
5. Burpee Tuck Jumps