Strength
Build to a heavy set of 4 back squat with a :05 descent and :05 pause in the bottom on the first rep. No tempo restrictions on the subsequent reps.
Then use the same weight to perform 2 sets of 4-6 reps with no tempo restrictions whatsoever
*Do 2-3 prone shoulder CARs between sets*
Conditioning
AMRAP 8
35-40 calories
40 burpees
40 goblet squats
Notes
Today’s workout is a short AMRAP of calories, burpees, and goblet squats. Your score will be the number of rounds and reps completed.
Calories should be done at a pace of around 13-15/minute. If this pace sounds overly aggressive then consider lowering the calories to 30-35.
Burpees should be completed at a pace of about 12/minute. Lower the number of burpees to 30-35 if this pace sounds unsustainable or consider doing normal burpees.
Your squat weight for the squats should be light-moderate. The goal is to complete these squats in no more than 3 sets.