LIFT

Pause Push Press 6 x 4 – Hold for a 1 count at the bottom of your dip.
Use 60-70% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.

WORKOUT

Performance
EMOM 12 Mins
Odd 15 Goblet Squat 24/16kg
Even 15 Lunges with KB

Fitness
EMOM 12 Mins
Odd 15 Goblet Squat 20/12kg
Even 15 Lunges with KB
Use DB’s if not enough KB’s

You must hold the KB for the whole workout. 5 Burpee penalty if you put it down

BASICS