Skill

6x90s
4 back squats

Today you’ll have 6 opportunities to complete a set of 4 back squats using a 90-second interval timer. The turnaround is fairly quick between sets, so plan on keeping the load a little lighter than you might normally when lifting without a clock. If you do decide to go heavy, grab some spotters and review back squat safety.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10 …
goblet lunge steps
kettlebell swing

We’re using an ascending rep scheme for today’s workout with two difficult weighted movements. In terms of difficulty, the lunges probably take the prize between the two, so spend some time choosing the weight you’d like to use and test it out thoroughly, holding the dumbbell goblet style at your chest. If needed, lunges can be scaled by performing them at bodyweight. Remember that kettlebell swings can be scaled by finishing the top of the rep to eye level as well as lowering the weight if needed.

standard: 24/16kg
rx: 28/20 lb
sport: 32/24 kg