Strength & Mobility
Tempo Front Squat
build to a heavy single with a :04 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
EMOM 12
min 1: 10 wallballs
min 2: 15-20 calories
min 3: 40 second sandbag hold
Notes
Today’s workout is a 12 minute EMOM. Minute 1 is 10 wall balls. Minute 2 is 15-20 calories. Minute 3 is a :40 sandbag hold. You will cycle through these movements 4 times. Your score will be the combined load of the wall ball and sandbag.
Stay unbroken on the wall balls, though you can use a heavier ball than normal since it is only 10 reps.
The calories can take the whole minute if necessary. Reduce the amount if 15-20 is unrealistic in 1 minute.
Use a moderate to heavy weight on the sandbag.