Your weekly mission: squat thrusters

Hey dudes,

Sometimes you want a simple and efficient workout that also makes you stronger.

This is the strategy: pick a movement that works as much of the body as possible, then do that movement hella times, explosively.

Please meet the squat thruster — it's just a squat and overhead press put together.

SPEX:

• Pick a weight — you don't need much if you lift it quickly
• One set is 5-15 reps
• Squat down to parallel or below parallel!
• Extend your arms to lockout or near lockout
• Take no more than 2 minutes per set including rest
• Do 10+ sets
• Get outside under the sun and get it done in less than 30 minutes.

**Warning: this is a high face-smash risk exercise. The weight necessarily passes your teeth and nose each thruster rep as you accelerate it quickly. A misdirected weight will easily break your face. Be careful.

What is your biggest challenge in getting stronger? Hit reply and tell me about it.