What's going on HEAT crew?! This week's workout is coming from our featured Coach of the month, Coach Greg.

Objective: All exercises are single sided, complex movements designed to increase balance, strength and agility, while engaging  large, small and core muscle groups. 

Do 20 reps of each exercise/ 10 per side and a total of 3 rounds. 

Exercise 1: Single Sided Dead lift to Lunge back 

Maintain a flat back while hinging at the waist and balancing on one leg. Lower the dumb bell, with the opposite arm of the leg you are balancing on to just above your foot, allow your other leg to straighten out behind you as you lower. After rising back to the starting position, lower the back leg into a back lunge at a 90 degree angle. Repeat for 10 reps on each side. 

Exercise 2: Single Sided Row to Press

In a high plank position, row the dumb bell in a mid row style on one side, after rowing, rotate your shoulders, torso and hips while pressing the dumb bell above you so that it is directly above your shoulder with your arm completely straight. Repeat for 10 reps on each side. 

Exercise 3: Single Side Lunge To Snatch


While performing a side lunge while holding the dumb bell with the opposite arm you are lunging towards, allow your arm to lower towards the floor while keeping your shoulders and hips back. As you return to starting position, begin to retract your arm so that you drive the dumb bell up in a vertical motion. For an even greater challenge, hold for a two second count at the top of the exercise while balancing on one side.