Strength & Mobility
Overhead Squat
Find a heavyish set of 3 @ 21×1 without missing any reps
then do 2-3 sets/side of 6-8 feet elevated split squats at 30×0 tempo with :60 rest between sets
Conditioning
60m dumbbell walking lunges
10 wall walks
20 box jumps
60m forward crawl
10 minute cap
Notes
Today’s workout is a chipper of lunges, wall walks, box jumps, and crawling. You will start by completed 60m of walking lunges with 2 dumbbells. Then you will do 10 wall walks, 20 box jumps, and finally a 60m forward crawl. Your score is the time to complete all of the work or the amount of work completed before the 10 minute time cap.
The lunges should be completed in 3 sets. Choose a weight that allows you to get 20m at a time unbroken.
The wall walks should be completed at a pace of at least 4 per minute. Reduce the amount of the range of motion if necessary.
Choose a safe height for your box jumps. Try to find a rhythm and move continuously through these reps at a steady pace. You may step up instead of jump if you are not confident jumping.
Try to knock out the crawl in 2 or 3 sets.