Strength
Front Squat @ 30X1
- @ RPE 5-6 x 5 x 5 sets
Strength Notes
Today’s strength work consists of tempo front squats. Every rep will be performed with a :03 descent, no pause in the bottom, and a :01 pause between reps. Warm up to a weight that does not feel challenging and use that weight for all five sets. We are not concerned with weight today. This is a lot of time under tension and we want you to be perfectly accurate with the tempo.
Conditioning
With a partner, alternate full rounds and complete as many rounds as possible in 14:00:
- 10m Double Kettlebell Front Rack Walking Lunge (35/26)
- 10/7 Calories
- 10m Double Kettlebell Front Rack Walking Lunge (35/26)
Conditioning Notes
Today’s workout is a time priority to be performed with a partner. Partner 1 will complete the lunge, prescribed calories, and lunge. He/she will then rest while partner 2 completes a full round. Alternate back and forth for 14 minutes. Choose a weight on the lunges that does not feel challenging. We want the lunges to be done unbroken and the weight will begin to feel challenging around the halfway point. The calories may be done on any machine and we would like them to completed in under :45. Adjust the number of calories accordingly.