Work Out of the Day Coming Soon!

Warmup:

Shoulder Mobility Circuit

Strength:

Overhead Squat

Build to heavy triple in 15 minutes @ 41X1 tempo. (4 seconds down, 1 second pause at bottom and top, up FAST)

Conditioning:

AMRAP in 20 minutes:
5 Chest to Bar Pullups
10 Ring Dips
15 Overhead Squats (50% of 3RM)

Accessory:

External Rotations x 10 x 3 @ 3010

Notes:

Warmup:

All – Shoulder Mobility Prep for Front Squat.

Adv – 20 double unders, 10 breaths x 5

Beg – Practice doubles/singles.

Strength:

Front Squat @ 30X0 and FULL depth.

Adv – 3-2-1 wave load. Second wave heavier than first. Heavy singles but not 1 rep max.

Beg – 5 sets of 3. Increasing weight each set.

Conditioning:

Front Squat – Use 60% of heaviest single or 70% of heaviest triple.

Double Unders – Scale accordingly to keep workout under 15 minutes.

Accessory:

Pause at horizontal. Up as fast as possible. Break up into as few sets as possible. Add weight if necessary.