Strength
5 Sets
- 1 Front Squat with a :05 negative and :05 pause in the bottom.
Notes
Today’s strength is front squats. You will complete 5 sets of 1 rep, resting about 2 minutes between sets. Every front squat will be performed with a :05 negative and :05 pause in the bottom. You will use the same weight for all 5 sets. The weight should feel like a 7-8/10 difficulty. In other words, after the first set, you should feel like you could have completed another rep or two at that tempo.
Conditioning
Complete as many rounds as possible in 15:00:
- 4 Burpee Box Jump Over (clear box)
- 8 Overhead Squat
- 20/16 Calories
Notes
Today’s conditioning in 15-minutes of burpee box jump overs, overhead squats, and calories. Your score is the total number of rounds and reps completed.
The burpee box jumps overs are performed by clearing the box. You are not allowed to touch the top of the box. Choose a box height or any other object that you can safely jump over no matter how tired you are.
The overhead squats should be light and performed in unbroken sets of 8 throughout the workout. You may use a light barbell, single dumbbell, or single kettlebell.
The calories should take less than 1:30 to complete each round. Adjust the number accordingly. If you do not have a machine, perform a 300m run.