Don’t forget our October attendance challenge – are you still in the running?
Complete five cycles:
5 Front Squat (use approx. 80% of 1RM)
rest 45 sec.
30-50 UB Double-unders
rest 45 sec.
10 Shoulder Taps (or 30 HS Hold against wall)
rest. 45 sec.
30 sec ea. side/front/side plank
rest 45 sec.
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A. EMOM for 10 minutes: 2 Shoulder Press (choose your own load/pause overhead for 2 seconds) 20 Lateral Jumps (over barbell) *Bar is taken from the ground. B. EMOM for 10 minutes: T2B (Pick your own reps) Tips: Don’t overdo it on the load for Part A – 10 rounds is a lot of volume and the cycle is tight. Choose a load that is repeatable and allows you to focus on good start and finish positions as well as keeping a stable core. For Part B – pick a rep scheme that allows you to focus on any faults that you may have in your movement. This is not intended to be a max out situation, more a chance to work on good mechanics (please refer to video).
