Name: Playbook - Jules Shaw - W4/D3 Wednesday Challenge
Uploaded: 2022-11-23T17:32:30.321Z
Duration: 30 min
Description: W4/D3 Wednesday Challenge

Week 4/Day 3: Wednesday Challenge

Warm up with 5-10 mins of steady state cardio on the bike, rower, or running. 

Death by: PISTOL SQUATS
Instructions: In the first minute (0:00 - 1:00), do 1 pistol squat PER LEG. In the second minute (1:00 - 2:00), do 2 pistol squats PER LEG. Continue on like this, increase the reps by 1 each minute. 
*for this workout, 1 rep counts as a squat on EACH LEG

The beginning of the workout will feel very easy, then will progressively get harder until you cannot complete the allotted number of reps within the minute. 

Finisher: 3 x max wall sit hold

*for this workout, 1 rep counts as a squat on EACH LEG

- Extend arms and one leg out in front of you
- Bend knee to lower hips back and down as low as possible
- Push into the ground through your heel to stand back up
- Alternate legs each rep

Modification: 
- Stand on left leg with arms out in front of you.
- Lower with control to a box or chair
- Push into the ground through your heel to stand back up on left leg

Pistol squat (alternating)

- Sit against a wall with your legs and hips bent at 90 degrees, arms crossed over chest
- Hold position for max amount of time

*Rest as needed between efforts

Wall sit (max effort hold)

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