Welcome back to Savage Fitness and living life outside the box. Today’s workout will consist of three couplets after a short warm-up. Each pair of moves will feature a bodyweight motion complimented with a weighted lift; in this case squats. The Idea is to either perform each pair as a super-set or to rest between moves depending on how heavy you choose to go. As always the method is simple: practice control, good form, and a full range of motion over simply gunning for the most weight. If you cannot reach bottom in your squats dial back the weight until you can. Also this isn’t a competition, be honest with yourself, if you need to do variations of the moves or scale them down do so.

 

The warm-up, this short series of moves will be recognizable as “Cindy” to CrossFit fans. I often use this as a warm-up because its a good way to activate  the most groups of large muscles in a short period of time. Of course we won’t be going for the maximum number of rounds in 20 minutes just 3 rounds focusing on good contraction and depth of motion.

 

Warm-up: 3 Rounds of

5 Pullups

10 Pushups

15 Air Squats

30 Seconds of Calf Stretching

 

 

Workout: 3 Couplets

1.) 3 Rounds of:

10 Pushups

6/6 Pistol Squats

Feel free to use a bench, box, or Medicine Ball to aid your progression on Pistols if you struggle.

 

 

2.) 4 Rounds of:

5-8 Strict Pullups

10 BB Overhead Squats (start with an empty barbell if needed and work up)

 

 

3.) 4 Rounds of:

5-8 Strict Handstand Pushups

10 KB or BB Front Squats

 

 

Extra Practice: 5 Rounds of

10 Light BB Snatch Balance into Overhead Squat