2019年3月18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 hole.


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

For time:

80-60-40-20

Double-Unders

32-24-16-8

Burpee-to-target

*Standard for Burpee-to-target is something at least 6” out of your reach.