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Strength
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In 12:00 work up to a heavy pausing front squat complex:
1 pausing front squat
1 front squat
Pause for 3 seconds in the bottom of the first squat, no pause in the second squat
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Conditioning
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“Four Loko”
On the 4:00 for 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats, 165#/115#
2:00 stagger for bigger classes
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Asher taking a little chalk bucket break!
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4 Minutes To Get All That Done!?! Well, Less Than That…
In today’s workout, you are working on the 4:00 interval for 5 rounds. The goal is to go through those movements as fast as possible and have at least 1:00 of rest for each round. If you are thinking to yourself, “no way is that happening!”, then lets tailor the workout so you can complete those reps within 3 minutes or less! Like we learned yesterday, there is a time to go full send and a time to scale back a little. For today, if you know the weight on the front squat is too heavy, go lighter. If double-unders give you trouble on the reg, then scale reps or practice for 30-40 seconds. Whatever you do, keep the intensity high on those 3 movements and you will get the intended stimulus for the day.
