A) NOTES
- Strength: Today we've got some great single leg work with two different movements and one of our favorite core variations, the Overhead Sit-up
- Metcon: Tough chipper, the first two movements should almost be warm-up for the last of Goblet Reverse Lunges. Break as needed so you don't redline early.
- Equipment: Medium & light weight, medium band

B) WARMUP
4 rounds:
2 Side/Side Deep Lunge + Sumo Twist
4 Upward to Downward Dog + Toe Touch
6 Arms Overhead Squats

C1) SINGLE ARM FRONT RACK BULGARIAN SPLIT SQUAT
4 x 8-12 each 3s down. Rest 60s.
C2) BAND RESISTED KETTLEBELL SWINGS
4 x 20. Rest 60s.
C3) OVERHEAD KETTLEBELL SIT-UPS
4 x 10 each. Rest 60s.

D) FOR TIME
60 Goblet Squats
80 KB RDLs
100 Goblet Reverse Lunges total
- Goal: Tough pace but breaking sets as needed so you don't redline.

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) RFESS
4 x 8-12 each 3s down. Rest 60s.
C2) SEATED JUMPS (from chair?)
4 x 10. Rest 60s.
C3) OVERHEAD SIT-UPS
4 x 10 each. Rest 60s.

D) FOR TIME
2 sets
50 Air Squats
50 Reverse Lunges total
Rest 1:30 between sets
- Goal: Tough pace!

E) WORLD'S GREATEST STRETCH
As above