A. Tempo front squats – 5×3 @ 65%, with a 32X1 tempo (same as we’ve been doing for the overhead squats recently).
B. Alternating with a partner, for 6 rounds each, for total time:
5 D-Ball or sandbag cleans to over-the-shoulder
10/15 cal bike (sub rowing if needed).
The goal here is intensity within each round.
C. Accumulate 3-4 minutes in the single-arm plank. Feet should be about shoulder width, hips should be square to the ground, and the supporting shoulder should be active. Bring the non-working arm to your side and make a fist to help your body generate more tension.