Strength & Mobility
Tempo Front Squat
build to a heavy single with a :10 descent.
then do 2-3 singles at the same weight with no tempo
in between sets perform :10 seconds of single arm hanging on each side
Conditioning
24-16-8
goblet squats
kettlebell swings
12-16 calories after each round
8 minute cap
Notes
Today’s workout is 24-16-8 reps of goblet squats, and kettlebell swings, with 12-16 calories to be completed after each round. Your score is the time it takes to complete the work. You have 8 minutes to do so.
The goblet squats and kettlebell swings should be a moderate-heavy weight that allows you to complete each round in 1-2 sets. For the squats, maybe the rounds of 24 and 16 in 2 sets, and the round of 8 unbroken. The swings should be unbroken throughout.
The calories should be completed in under a minute. If this pace isn’t sustainable then consider slightly reducing the range.