LIFT

Pause Back Squat 4 x 4 – 3 Second pause at the bottom of each rep. Stay tight.

Use 70-80% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.

WORKOUT

Performance
3 RFT
15 Thrusters 40/30kg
15 TTB
15 Bar Facing Burpees

Fitness
3 RFT
15 Thrusters 30/25kg
15 Sit Ups
15 Burpees

STRENGTH

19 Reasons to Start Strength Training

3. Prevent injury.

Lifting weights is key to staying injury free. In addition to muscles being stronger, studies show that resistance training can lead to stronger ligaments and tendons (those are the tough connective tissues that hold bone to bone or muscle to bone, respectively), meaning you’re less prone to tears or other injuries in everyday activities.