2019年2月4日

Strength

1) Pause Back Squat: 2 Reps Every 2:00 X 5 Sets

*Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bounce to get out of the whole.

2) Back Squat: 7 Reps Every 3:00 X 3 Sets

*This should be done as a continuation of your Pause Squats starting at 10:00 on the clock.

Conditioning

Every 5:00 X 3 Sets:

500m Row

100ft Farmers Carry

30 Second Handstand Hold

Work for consistent efforts/paces.