build: squat & press

8/7/2023

Running an EMOM today.
Min 1: 6 PAUSING FRONT SQUATS
Min 2: 8-12 PULL-UPS OR PULL-DOWNS
Min 3- Rest
4-5 rounds

Front Squat: Pausing 3 seconds at the bottom of every rep. You can do this as a goblet, sandbag or double dumbbell variation, depending on what you have at home.

Pull-Ups or Scaled Pull-Downs: Aiming for 8-12 reps, and maxing out on the last set. We will be building on chin-ups over the next couple of weeks. We want to have 1-2 reps in reserve on all sets. On your last set you will complete max reps unbroken.

Optional Accessory
HALF KNEELING WINDMILLS

12 Total Reps (6 each side).
Nice and slow the whole time.

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What is shift?

SHIFT is all about giving back! We wanted to provide free workouts for anyone looking to make a change for the better.

If you are a first responder who is starting to workout, or even a veteran looking for a quick option you can do with minimal equipment this is for you.

These workouts are also great to do on shift, especially if you train as a team. They are all meant to take less than 30 min even with a warm-up.

This is a great first step but not the last. If you are an experienced gym-goer and want a more involved tactical strength & conditioning program check out the WORKOUT CREW.

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build: squat & press

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What is shift?

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