LIFT

Front Squat 3 x 5 – % for this cycle 70-80-85-85-85%
If new or just coming back, work to heavy triples across

WORKOUT

Performance
5 Rounds For Reps
30 Sec DU’s
30 Sec REST
30 Sec HR Push Up
30 Sec REST
30 Sec Box Jumps 24/20″
30 Sec REST

Fitness
5 Rounds For Reps
30 Sec Singles
30 Sec REST
30 Sec HR Push Up
30 Sec REST
30 Sec Box Jumps 20/12″
30 Sec REST

BODYCARE

The shoulder rules

The shoulder girdle. It’s complicated. Three true joints, one muscular joint, little inherent stability, much inherent mobility all mixed together with over a billion (I counted) exercises creates a shit storm of pain, injury, confusion and frustration for a whole bunch of people who just want to train or work out.