WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back
Shoulders
Wrists

WORKOUT

Complete 5 rounds of the first superset, resting as needed but working toward heavier weights and harder variations of the Single Leg Squat. The repetitions may be lower as you work toward heavier weights and harder variations. Beginners, however, may do slightly higher reps and lower weights and 3 rounds instead of 5. Once you finish the superset, rest 1-2 minutes and set a timer for 15 minute rounds. Complete as many rounds of each superset as you can in the 15 minutes. Record weights and rounds to beat next time.

SUPERSET:
1-8 reps Single Leg Squats (linked to SLS to bench but also Suspension Trainer option if not full
6-10 reps per side Strict Single Arm Landmine Press (can sub Single Arm Dumbbell or Kettlebell Press)

CIRCUIT #1:
5 reps Landmine Squat to Press (can sub Dumbbell Squat to Press)
10 reps Toes to Bar (can sub Leg Lowers Plus)
15 reps Divebomber Push Ups
20 reps (10 per side) Walking Lunges

CIRCUIT #2:
5 reps per side Cossack Squat
10 reps (5 per side) Turkish Hinge
15 reps 3-Way Squat Jumps
20 reps (10 reps per side) Landmine Knees (can do move with dumbbell in hands instead)

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back
Shoulders

NOTES:

In warm up, make sure to really work on thoracic extension and loosen up lats and chest so you can properly press overhead!

For the Strict Landmine Press, don’t use your legs to power the press.

You can modify the circuits by reducing the reps so you can keep moving quickly. While you want to challenge yourself with weights, variations and reps, it isn’t beneficial to spend half of the 15 minutes resting.

Modify movements as you go if needed. You can take short breaks to try to keep up with more challenging variations but really shoot for at least 4-5 rounds!