At Home Strength
5 Sets:
- 6 Odd Object Squats
Rest 1:00 between sets
Notes
Today’s strength is squats. You will hold an odd object in a front rack or as a chest hold. Find something heavy. For a chest hold squat, use a sandbag, seabag, or fill a backpack with heavy textbooks. If you have kettlebells perform front rack squats. Get creative today. If you do not have anything heavy, perform these reps with a :05 descent each.
At Home Conditioning
For time:
- 100 Toes to Bar or Sit Ups
Every 1:00, including at 0:00, complete:
- 10 Jump Squats
- 10 Shoulder to Overhead
10:00 time cap
Notes
Today’s conditioning is a task priority with a 10 minute time cap. Your score is how long is takes you to complete 100 toes to bar or sit ups, or how many reps you have completed at the 10 minute time cap. Every minute you will stop working on the toes to bar or sit ups and complete 10 jump squats and 10 shoulder to overhead. Then continue to work on the sit ups until the top of the next minute.
You will most likely have around :20-30 every minute to work on toes to bar or sit ups. In order to finish, choose a variation of toes to bar, knee raises, or sit ups that allows you to maintain sets of 10 reps.
The jump squats should be done quickly. When you land, sink down into the next squat without any extra pause.
The shoulder to overhead should be a light weight that allows you to complete all 10 reps unbroken, across every round. Check out this video for some different variations.