A. Strength

3 sets of 8/leg

Knee Over Toe Split Squat

Level 1 - Foot Elevated + Hand Supported

Level 2 - Foot on Floor Bodyweight

Level 3 - Foot on Floor Suitcase Loaded


1. Back Leg is as straight as you can make it with the gluteal muscles of the rear leg flexed

2. Torso is very tall making you feel a deep hip flexor stretch

3. Knee is coming out over the toe even if this means the heel is coming off the floor. The goal is to get the hamstring of the bent forward leg to touch the calf.

*Please consider raising the front foot on a 6" step or higher, along with holding onto something for balance, in order to help you achieve these positions.

B. Conditioning

4 rounds for time of

Row 12-16 Calories

10 Russian Kettlebell Swings

10 Goblet Walking Lunge

Row 12-16 Calories

10 Goblet Squats

50 Double Unders (1:1 Singles)

*choose one specific KB load you can perform for all your KB movements today. Your goal should be to choose loads and calorie counts that allow you to complete these sets unbroken and at a repeatable pace with each set.

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