WEDNESDAY

For load:

8×1 Overhead squats

*Perform a new set every 1:30

Today’s overhead squat singles should see advanced athletes starting at challenging loads pushing towards a heavy finish, with potential for a new 1RM if the stars align, whilst beginner and intermediate athletes should keep weights light and dial in technique.

5 x 2.5-minute Sets for Reps:

6 50ft shuttle runs

12 Overhead squats 43/30kg

then Max calorie row in remaining time

*Rest 2:30 between rounds

Rx+: 52/35kg

Active: 10/7 Calories, 35/25kg

Lifestyle: 8/6 Calories, 20/15kg

The workout should see very conservative run and overhead squat options, allowing calories in: 45-1:00 when fresh, no-hesitation transitions unbroken-and-fast overhead squats. If unsure, athletes should scale down today, with nearly all new overhead squatters using an empty barbell or a PVC.