Pausing Back Squat
5 Sets of 3:
Set #1 – 65% of estimated 1RM
Set #2 – 70%
Sets #3, 4, 5 – 75%
1st Squat – Pause for 3s in bottom.
2nd + 3rd Squat – No pause.
Rest as needed between sets.
Conditioning“Run and Gun”3 Rounds: 35min time cap (in class)
400 Meter Run
30 Wallballs (20/14)
400 Meter Run
30 DB Hang Clean and Jerks (50/35)
*run is meant to be done in less than 2:30. Wall ball sets are 10 or more. Hang clean and jerks are at least 5’s. Use kB if dB run out. Sub 30 cal bike if anyone is unable to run