Skill
EMOM for 10 minutes
2 back squats
We'll be working from a rack for today's fast-paced lifting session. You'll complete two back squats EMOM for ten minutes. There's a quick turnaround between sets, so target a slightly lower weight than if you were lifting without a clock. Remember to review back squat safety and spotting so if you do go heavy, you'll be able to re-rack the bar with assistance.
Workout of the Day
AMRAP in 20 minutes
400m run
30 sit-ups
20 weighted step ups
You'll have twenty minutes to work through this run, sit-up, and step-up triplet. Choose a load for the step-ups that challenges you but allows you to maintain an upright torso and focus on pressing up on one leg without bowing too far forward. Your box height also plays a part in that so adjust accordingly.
standard: 40/25 lb, 20/20"
rx: 50/35 lb, 24/20"
sport: 65/45 lb, 24/20", 20 toe-to-bar