LIFT

Back Squat 1 x 20

Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

This is a NEW CYCLE. Reset to the start weights suggested 🙂

WORKOUT

Performance
2 RFT
50 WallBalls 20/14# to 10/9′
40 Double Unders
30 KBS 24/16kg
20 Steps Lunging Waiters Walk 24/16kg
10 Box Jumps 30/24″
3 MINUTES REST BETWEEN ROUNDS

Fitness
2 RFT
50 WallBalls 14/10# to 9′
40 Double Unders/80 Singles
30 KBS Russian 24/16kg
20 Steps Lunging Waiters Walk 15/10kg DB
10 Box Jumps 24/20″
3 MINUTES REST BETWEEN ROUNDS

STRENGTH

Get Stronger and Stay Honest With Pause Reps

Pausing at the bottom of the repetition allows the elastic energy to dissipate while simultaneously breaking your momentum. There is no stored energy to take advantage of, no kinetic energy to roll with. When you pause, all you’ve got is your muscles to produce the force you need. No tricks, no cheats, just pure strength.