Strength
Box Squat
3-4 sets of 5 at ~90% of last week’s top weight
Shoulder Extension Scap Pull Up x 5 @ 2222 tempo between working sets
Notes
Use a box height that puts you right at parallel (hip crease even with top of knee). Do not build to a weight that you think you may fail, as it is much harder to bail out of a failed box squat than out of a free squat. Be sure to sit back onto the box with control and avoid crashing to the box. Sit your weight onto the box for a split second, then move explosively as you stand up off of the box.
If you were not here for this last week, find a working but submaximal weight for your 3-4 sets of 5. This should feel like you could have completed 7-8 reps without any degradation of technique.
For the [shoulder extension scap pull ups ](https://www.youtube.com/watch?v=w1gH54TaJHE) the tempo means that you should fully relax in the bottom for 2 seconds, fully protract for 2 seconds, and move smoothly with control as you transition between positions.
Conditioning
3 Rounds for Time
20-25 calories
25 ft double DB walking lunges
10 burpees over the dumbbells
25 ft double DB walking lunges
12 minute cap
Notes
In today’s workout you will complete 3 rounds of 20-25 calories, 25 feet of lunges holding two dumbbells, 10 burpees over the dumbbells, and then an other 25 feet of lunges. Your score is the time it takes to complete the 3 rounds or the amount of rounds & reps completed before the 12 minute time cap.
Aim to complete the calories in no more than :90. Reduce the amount if necessary.
You can hold your two dumbbells in the front rack or farmer carry. Use a moderate to heavy weight that is challenging but still allows you to complete each 25 foot section unbroken.
Try to move smoothly through the burpees and be sure to avoid tripping over the dumbbells. You may scale to regular burpees or burpees over an imaginary line if you are not confident to jump laterally over the dumbbells.