January 8, 2021

Daily score: 8

Workout:

#8
A. Accumulate 20 overhead squats with empty bar @21x1 tempo

Done

B. Accumulate 20 back squats with empty bar @21x1 tempo

Done

C. Accumulate 20 front squats with empty bar @21x1 tempo

Done

D. Double KB OH carries; 100 feet x3; rest 90 sec

35’s x100 x3

E. Double KB front rack carries; 100 feet x3; rest 90 sec

35’s x100 x3

F. Sandbag bear hug walking lunges; 50 feet x4; rest 90 sec

80# sb x50 x4

G. lateral box DB step ups; 10 reps x3/side; rest 45 sec bw sides

12# x10/side x3

+
Assault bike 1 min time trial (start out at a full sprint and try to
hang on to your speed as long as you can)

27 cals

Great workout.  Loved the focused squat work.   I do feel some weakness even with just the bar but I’m figuring out if I control every part of the movement the hip doesn’t hurt.  Nearly blacked out on the bike sprint.  Man that hurts.  Legs are a little sore the next day but not terrible.  Thanks!