Skill Practice Warm Up: None (list of fun games to play here)
Strength: 6 x 2 Front BOX squat – 5 of 15 (6 sets of 2 reps, same weight across, approximately 60 – 70% of front squat). Video Here.
Super Set: 6 x 4 weighted strict pull up -or progression- (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Carjacked“
12 shoulder presses (Health: 35lbs, Athletic*: 53lbs, Performance: 95lbs)
12 push presses (same)
12 push jerks [or shoulder to overhead anyhow] (same weight)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 7 minutes. Scale Up: barbell weight 75/115lb
Coaching Tips: The load should be such that you can’t do the first round unbroken (maybe 2-3 sets). Make sure those shoulder/strict presses are legit and there is no hip/leg involvement. Keep the core tight! Go hard on the sprints, they are not supposed to be ‘jogs’. The push presses and jerks may be broken up due to fatigue/intensity, but not due to strength.
‘Cash Out’: 30s plank, 25 cal row, 5 min.