Workout of the day

Work through controlled barbell squats and carries. Focus on steady pacing and quality reps.

The workout of the day consists of:

Every minute on the minute for 14 minutes:

• Odd minutes: 8 Front Squats (RX: 70kg/155lb)
• Even minutes: 40m Farmers Carry (2x24kg/53lb KB)

Score is completion. Move with purpose. Do not rush the squats.

Scaling

Intermediate:

• 8 Front Squats (50kg/115lb)
• 40m Farmers Carry (2x16kg/35lb KB) Beginner:
• 8 Goblet Squats (16kg/35lb DB or KB)
• 40m Single DB/KB Farmers Carry (16kg/35lb, switch halfway)

No equipment

• 8 tempo air squats (3 sec down, 1 sec pause)
• 40m heavy object carry (2 buckets or backpacks)
• Repeat EMOM format

Warmup

• 2 min easy row, bike, or jog
• Joint circles: ankles, knees, hips, wrists, shoulders
• Barbell complex, 3 sets, increase load each set:
  • 5 deadlift
  • 5 front squat
  • 5 clean (power or muscle)
  • 5 push press
  • 5 back squat

Cooldown

• Childs pose, 1 min
• Cat cow, 1 min
• Supine knees to chest, 1 min
• Scorpion stretch, 1 min per side