Strength
3-4 sets front squats of 3-5 reps
2-3/arm shoulder CARs in between sets
Notes
Today’s strength is 3-4 sets of 3-5 front squats. You will perform all working sets at the same weight, aiming for 5 reps one each set. If you are able to achieve this you can go heavier next week. Otherwise you will repeat the same weight until you get 5 reps on all working sets.
In between your working sets you will perform 2-3 reps of shoulder CARs per side.
Conditioning
Every 4:00 x 4
12-15 calories
12 sandbag reverse lunges
10 box jumps (step down)
*3 minute cap on each round*
Notes
The metcon today is four rounds of calories, sandbag reverse lunges, and box jumps. Your score will be your slowest round. Each round will be capped at 3:00.
The calories should take about a minute. If this pace sounds unsustainable across four rounds, you may decrease the calories to 10-12.
The sandbag weight should be moderate. The goal is to keep the lunges unbroken. Hold the sandbag against your chest.
Box jumps should be done at a height that you will not hesitate on. Step down from each box jump.