STRENGTH:
1 Pause Front Squat + 5 Pause Back Squat
*Pause for 1 second in the bottom of each rep
*No Rest between Front and Back Squat. Rack Bar and immediately put on back.
*Build to RPE 8.5 for Front Squat (1-2 reps left in tank)
—-Then—-
2 x (1+5) @ 90% of today’s lift
CONDITIONING/ACCESSORY:
Every 4 Minutes for 4 rounds:
15/10 Calorie Echo Bike
50’ Walking Lunge
150m Run
:30 Wall Sit
*Perform Bike at RPE 10, and then survive the rest
***********************************
———FITNESS OPTION———
STRENGTH:
6 Pause Back Squats
*Pause for 1 second in the bottom of each rep
*Build to RPE 8.5 (1-2 reps in tank)
CONDITIONING/ACCESSORY:
Every 4 Minutes for 4 rounds:
10/8 Calorie Echo Bike
50’ Walking Lunge
100m Run
:30 Wall Sit
*At RPE 9