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: Fast paced triplet today, shoot for under 90s rounds and go hard.
- Equipment: Medium weight, medium band.

B) WARMUP
10 Upward Dog to Downward Facing Dog + Toe Touch
10 Russian Baby Makers
10 Arms Overhead Goodmornings
10 Punters each
10 Arms Overhead Squats
20 Up Downs
30 Jumping Jacks

C1) SINGLE ARM FRONT RACK BOX SQUAT
4 x 6-8 each 3s down. Rest 60s.
C2) SINGLE LEG RDLS
4 x 6-8 each. Rest 60s.
C3) JEFFERSON CURL
4 x 3 10s down 10s down. Rest 60s.

D) AMRAP 12
6 Goblet Reverse Lunges each
9 Butterfly Sit-ups
12 Russian Swings
- Goal: Tough pace, shoot for 8+ rounds.

E) WORLDS 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 :45; rest 60s
C2) SINGLE LEG RDLS (unweighted)
4 x 6-8 each. Slow tempo up and down, Rest 60s.
C3) JEFFERSON CURL (unweighted)
4 x 3 10s down 10s down. Rest 60s.

D) AMRAP 12
6 Jump Lunges
9 Butterfly Sit-ups
12 Up Downs
- Goal: Tough pace, shoot for 8+ rounds.

E) WORLDS GREATEST STRETCH
As above