Strength
Front squat
5- 65%
5- 75%
5- 85%
Workout
In 6 minutes, do
400m run
30 pull ups
20 Dball shoulders – 100/60 (10/10)
Rest 3 min, repeat
**At this point of the week, you should be a pro at midline stability – aka ‘bracing’ – for heavy front squats. Good. You’re ready to tackle the day. But I want to turn your attention to the workout, particularly the run. I want you to kill it on that first round. Run a PR, and keep running through the gym and knock out at least 5 pull ups. Do not pass GO. Do not collect $100. Do not get water. I want you to get as far into that next movement as possible. And after you finish your last pull up, get in 1-2 dball lifts per side before you take a break. Right from the bar to the ball. During your 3 min of rest. Adjust your strategy a little – maybe this time you can take the run *just* a bit faster. Or hold on for a few more pull ups each round. Tackle something different the second time around. Go hard those 6 minutes.