Heavy Day!

For quality:
5x Yoke Carry, pick load, 50 ft
5x Sled Push, pick load, 100 ft
5x Overhead Barbell Carry, pick load, 50 ft

This is our heavy day for the week and it involves some less traditional movements! We love this type of training because it applies to real-life in so many ways and really does help strengthen our bodies. It’s also a great way to provide variance and give you the chance to try some different movements.

We want you to lift the most amount weight with each movement. Work through one excise entirely before transitioning to the next movement. You can start on any movement that you’d like but complete that movement before transitioning to the next. Rest as needed between movements but ideally no longer than :90sec-2 minutes between a set.

Post Work
2 rounds for quality of:
Bottom Overhead Squat Hold, 20 secs
Rest 10 secs
Superman Hold, 20 secs
Rest 10 secs
Bottom Front Squat Hold, 20 secs
Rest 10 secs
Single Leg Balance + T-Hold, R 20 secs
Rest 10 secs
Bottom Hold Back Squat, 20 secs
Rest 10 secs
Single Leg Balance + T-Hold, L 20 secs
Rest 1 min

We are taking on a tabata mash today with our accessory. This means you work for :20seconds and rest for :10seconds. Use an empty barbell for each squat variation. Each one will have its own challenge but focus heavily on position with your squat. The overhead squat can be modified to using a PVC pipe as needed. Rest 1 minute between rounds.