Warmup
- Foam Roll Complex (back,IT, hamstrings)
- Lax Ball Glutes
- 20 Jumping Jax
- 10 Air Squat Hamstring Stretches
- 10 PushDogs
- Lunge Knee Circles (10 each way)
- 10 Rollover V Sits
- Dirty Dogs (10 each way each leg)
- Windmills (10 Each Direction)
- Leg Cross Sits
Goblet Squat Complex
- 5 Goblet Squats
- 3-5 Presses
5 Minute Turkish Getup Challenge
5 Minutes Snatch KB Challenge
Pistol Squat 45/25 only
45/25 Only. You may only use 45 and 25 pound plates on the bar. Use nothing if you can only do the bar. Max to 10. Increase to the next plate level when 10 reps are reached. For instance, if you can do 8 reps max on bench at 135, stay there until you can hit 10. Then up to 185. The next interval would be 225. Remember, you can only use 45s and 25s. Don’t use 2 25lb weights in a row to cheat. NOTE: With Pistol Squats, you can start by holding the 25 lb weight out straight in front if you can’t do a pistol squat. This will act as a counterbalance. If you still can’t do a pistol squat, put as small a plate as needed (hopefully only 2.5lb, 5lb or 10lb) under your heel.