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A. Tempo front squats – 5×3 @ 65%, with a 32X1 tempo (same as we’ve been doing for the overhead squats recently).

B. Alternating with a partner, for 6 rounds each, for total time:

5 D-Ball or sandbag cleans to over-the-shoulder

10/15 cal bike (sub rowing if needed).

The goal here is intensity within each round.

C. Accumulate 3-4 minutes in the single-arm plank. Feet should be about shoulder width, hips should be square to the ground, and the supporting shoulder should be active. Bring the non-working arm to your side and make a fist to help your body generate more tension.