Strength: Stamina Squatting. EMOM 11: Minute 1,2,3 5 Back Squats at 60% of 1RM. Minute 4 rest/weight change. Minute 5, 6, 7 5 Front Squats at 50% of 1RM. Minute 8 rest/weight change. Minute 9,10,11 5 Overhead Squats at 40% 1RM. *All percentages based on back squat*
Strength: For a rounded athlete, these numbers should be easy to achieve the reps, but will force us to move fast and with a purpose in order to have some rest between our working sets. One minute rest between movements to recover and adjust weights. If numbers are not possible, particularly with OHs, find a weight target that you can hit 5 reps at a moderate intensity when fresh
Conditioning: 3 rounds for time of: Dumbbell Front Rack Walking Lunge, 35/20 lbs, 25 ft 10 Handstand Push-ups Dumbbell Front Rack Walking Lunge, 35/20 lbs, 25 ft 10 Dumbbell Push-ups
Workout – Splitting the intensity between our legs and our shoulders/chest. Because of this, we want to push both parts to be unbroken or as close to it. Treat this workout like a sprint with little to no rest.