A) NOTES
- Strength: Some work for the lower body today with a really great strength/flexibility builder, the Jefferson Curl. Take your time with these, they are meant to be done very slowly.
- Metcon: The Single Arm Overhead Squat is challenging, try to resist the rotation as you lower. Try to make it all the way through before putting the weight down. Take short breaks as needed, since this is a shorter workout.
- Equipment: Medium weight, medium band, elevated surface.

B) WARMUP
3 Rounds:
4 Russian Baby Makers
5 Overhead Goodmornings
6 Up downs
Then: 30 Jumping Jacks, 20 Air Squats

C1) SINGLE ARM FRONT RACK BOX SQUAT
4 x 6-8 each 3s down. Rest 60s.
C2) SINGLE LEG RDL
4 x 6-8 each. Rest 60s.
C3) JEFFERSON CURL
4 x 3 10s down 10s down. Rest 60s.
- Try to articulate each single vertebrae on the way down and the way up
- If your hamstrings are a tighter, you won't need to start on an elevated surface.

D) AMRAP 10
2 Single Arm Power Snatch
4 Single Arm OHS
6 Single Arm Power Cleans
8 Single Arm Suitcase Deadlifts
*Complete this sequence entirely on one arm, before switching to the opposite side.
– Goal: Tough pace. Shoot for 5 rounds.

E) WORLD'S GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here.

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) WALL SIT
4 x 60s. Rest 60s.
C2) SINGLE LEG RDL (unweighted, go slowly)
4 x 6-8 each. Rest 60s.
C3) JEFFERSON CURL (unweighted, or lightweight (e.g. water bottle)
4 x 3 10s down 10s down. Rest 60s.
- Try to articulate each single vertebrae on the way down and the way up
- If your hamstrings are a tighter, you won't need to start on an elevated surface.

D) AMRAP 10
4 x Seated Vertical Jump
8 x Prisoner Air Squat
:30 x Glute Bridge Hold

E) WORLD'S GREATEST STRETCH
As above