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A. Tempo front squats – 5×3 @ 65-70%, with a 32X1 tempo. Increase weight from last week.

B. For 15 minutes of steady work, ideally outside:

1 lap suitcase carry (1 heavy DB or KB)

1 lap overhead carry (1 DB or KB, likely lighter than above)

Run 2 laps.

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.