Workout of the day

Squat focus today. Move steady and keep quality reps. Barbell stays at one weight. Push a controlled pace.

The workout of the day consists of:

15 min AMRAP:

  • 5 Front Squats 70kg/155lb
  • 20 m Single Arm Overhead Carry (right) 22.5kg/50lb DB
  • 20 m Single Arm Overhead Carry (left) 22.5kg/50lb DB
  • 30 Double Unders

Scaling

Intermediate:

  • Front Squat 50kg/115lb
  • 20 m Single Arm Overhead Carry 15kg/35lb DB
  • 30 Single Unders Beginner:
  • 5 Goblet Squats (12kg/26lb KB or DB)
  • 20 m Single Arm Overhead Carry (8kg/18lb DB or KB)
  • 30 Line Hops

No equipment

  • 10 Air Squats
  • 20 m single arm overhead carry (backpack or water jug, switch arm each length)
  • 30 lateral hops over line

Warmup

  • 2 min cardio (row, bike, or jog)
  • Joint circles (ankles, knees, hips, shoulders, wrists)
  • 3 sets barbell complex (empty bar, build slightly, not heavy):
    • 5 Deadlifts
    • 5 Cleans
    • 5 Front Squats
    • 5 Push Press
    • 5 Back Squats

Cooldown

  • Child’s pose 60 sec
  • Cat-cow 8 reps
  • Supine knees to chest 40 sec
  • Scorpion stretch 6 reps each side