Single-Leg Squats and more

Warm-up:

5:00 rowing machine
Active Stretching

Single-Leg Squat Training:

2 Sets of:
6 x Negative Squats per leg
10 x Partial Squats per leg w/ 2x5lb dumbbells

This comes from an article recommended by Frostillicus entitled "The Best Exercise You're Not Doing". As it turns out, my right leg is considerably stronger than my left. I easily did 5 single-leg squats on my right leg, whereas I could not perform 1 with good form on the left. I'm going to attribute this gross imbalance to years of pivoting in Ultimate. Whatever the cause, it needs fixin'.

Tabata Chin-ups:

12, 8, 5, 4, 1, 4 w/ 50lbs assistance, 4 w/ 60lbs assistance, 4 w/ 70lbs assistance

Tabata Lateral Step-ups (per leg):

7, 7, 7, 7, 7, 6, 6, 6

Tabata Floor Wipers w/ 2x40lb dumbbells:

6, 6, 6, 4, 4, 4, 4, 5

Back Extensions:

1 x 50

Tabata Exercise Bike:

4 x 20 on, 10 off at level 10 of 20