Part 1:

4 Sets OR 15 Minutes

10 Bulgarian Split Squats (each leg)

10 KB or DB Single Arm Press (each arm)

10 Hollow Rocks 

Max Rep unbroken Push Ups OR 1 Minute Max Rep Push Ups

*Not recording

Part 2:

2 x 3

2 x 2

2 x 1

Front Squat

*record heaviest single

5 x 1

Front Squat + 1 Jerk

*record heaviest


Do not take Part lightly.  This is NOT just a warm up.  Single-limb strength is a missing component to a lot of people's fitness goals.  Part 2, let's push some weight and get our last prep in for Monday's 1 RM Squat Clean and Jerk