Strength
Overhead Squat @ 33X1
- x 3 x 5 sets
Notes
Today’s strength is overhead squats. Every rep will be performed with a :03 descent and :03 pause in the bottom. Warm up to a weight that feels like a 7/10 difficulty and use that weight for all 5 working sets. When you finish the first set, you should feel like you could have done a few more reps at that tempo. This is not a 3-rep max.
Conditioning
Every 2:00 for 10 rounds:
- 12 Wall Balls
- 9/12 Calories
1:30 time cap each round
Notes
Today’s conditioning is 10 rounds of wall balls and calories. Your score is the sum total time of all 10 rounds.
The wall balls should remain unbroken throughout the workout. This means each set of wall balls will take about :24. With the remaining 1:06 until the time cap, aim to finish the calories at a sustainable pace. If you do not think you can complete the 9/12 calories in that time, adjust the number down.