6/29/18 **Don't forget no Yoga Today**

 Michelle's looking all buff!

Michelle's looking all buff!

"You can't cheat the grind. It knows how much you have invested, it won't give you anything you haven't worked for."

WORKOUT

3 Rounds for time:

25 Single arm dumbbell overhead squats (70lbs/50lbs)

25 Burpees *If needed, substitute a kettlebell for the dumbbell.

**If equipment is limited and kettlebells/dumbbells are not available, substitute a 95lbs/65lbs barbell.

INTENDED STIMULUS AND WORKOUT OPTIONS

Push the pace on both movements today. The single arm dumbbell overhead squat is a challenging movement that requires focus, use a load that allows for the first round of 25 reps to be completed in no more than 2 sets.

Option 1:

3 Rounds for time:

25 Single arm dumbbell overhead squats (60lbs/40lbs)

*Or use a load that allows for the reps to be completed with no more than 1 break on the first round.

25 Burpees

Option 2:

25-20-15 Single arm dumbbell overhead squats (40lbs/25lbs)

*Or use a load that allows for the reps to be completed with no more than 1 break on the first round.

Burpees *If the single arm overhead squat is very difficult to perform with any range of motion than substitute a kettlebell or dumbbell front squat for today.

COOL DOWN

4 Sets 20/20

Banded oblique twists *Do not rest between sides

2 Sets 0:45/0:45

Band distraction (shoulder) + arm up and over.