Strength & Mobility
Overhead Squat
Find a heavyish set of 2 with a :05 descent and pause on rep 1, and no tempo restriction on rep 2.
then do 2-3 sets/side of 6-8 feet elevated split squats at 30×0 tempo with :60 rest between sets
Conditioning
Total reps in 10 minutes:
4 minutes: calories
3 minutes: single arm kettlebell snatches
2 minutes: calories
1 minute: goblet squats
Notes
Today’s workout is 10 minutes of calories, kettlebell snatches, and goblet squats. The first 4 minutes you will do calories. For the next 3 minutes you will do single arm kettlebell snatches. For the next 2 minutes you will do calories, and for the final 1 minute you will do goblet squats. Your score is the total reps+calories accumulate across the workout.
Try to find a sustainable working pace on the calories so that you can go straight into the next movement when it’s time.
Use the same kettlebell for the snatches and goblet squats. Do 8-10 snatches on one arm at a time, then switch arms. Try to get as close to an even amount of reps on each arm as possible. For the squats, it’s the final minute of the workout so try to hold on as long as you can. If you have to take a break make it a quick one and get right back to accumulating reps.