A) Front squats:
5 – 3 – 3 – 1 – 1 – 1
-20min cap-
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B) 3 Sets/super set:
30 Sec hollow body rocks
10 e.a Single db/kb overhead alt lunges
10 e.a Single db/kb row
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C) For time:
Buy in – 25 Hspu
5 Rounds-
12 Kb swings – up to 32/24kg
10 Burpee box jump overs
Buy out – 50 Wall balls
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Notes:
Part A – A chance to test out some heavy front squats after building over the last few weeks, doesn’t have to be an attempt at a PB but building to a heavy and challenging weight for the day will do the trick. But if things are feeling good and the body is responding then go for it!!
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Part B – Some core stability work here while getting some good accessory work in at the same time and also a chance to get the shoulders warm for the next piece.
Keep you free arm during the rows off the body so you aren’t reyling on that for the support.
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Part C – For this piece we have a “buy in” and a “buy out” (1 round of each). If you struggle with hspu, scale to a height that allows you to get at leat sets of 5 reps at a time.
The kb should be at a weight that you could hold on to for 20 reps unbroken when fresh, and for the burpees trying not to stop. Find a rhythm and don’t let up. If you are strong with these you could play with the pacing here e.g 5 reps steady 5 reps fast, 3 rounds steady 2 rounds fast etc.
Once you get to the wall balls fight with everything to get it done with as little amounts of sets as possible.
