Strength –

8min EMOM

Front Squats x 3

Workout – 

12min AMRAP

5 x Deadball Over Shoulder

10 x Handstand Push Ups

15 x Box Jumps

Strength Notes – 

This strength piece is aimed at barbell cycling at a heavy weight. Athletes should look at selecting a weight above the weight they would normally opt for during a workout. Reps should be performed consecutively with no pausing between reps. Performed as an EMOM with limited rest between sets athletes should take fatigue into consideration when selecting a weight.