Strength
Back Squat @ 33X1 tempo
- 4 sets of 3 reps
Notes
Today’s strength is back squats. Each rep will be performed with a :03 descent, :03 pause in the bottom, and :01 pause between reps. Warm up to a weight that feels like a 7/10 difficulty. When you finish your first set, you should feel like you could have done a few more reps. Use that weight for all four working sets.
If you do not have access to a barbell, perform odd object, dumbbell, or kettlebell squats. Perform 4 sets of 5 reps with a :05 descent and :05 pause in the bottom. The idea here is, if you do not have anything heavy, slow the tempo down to make it challenging.
Conditioning
Complete as many reps as possible in 10:00:
- 60/50 Calories
- 60 Wall Balls
- Max Calories
Notes
Today’s workout is calories and wall balls. You score is the number of calories completed at the end of the workout. The first set of calories and 60 wall balls are a buy in.
The buy in of calories should take no longer than 4:00 to complete. Adjust the number of reps as needed. If you do not have a machine, run 800m.
The wall balls should take no more than 4 sets to complete. Adjust the weight of the ball to achieve this. If you do not have a wall ball, perform light thrusters or jump squats.