LIFT

Pause Back Squat 2 x 8 – 3 Second pause at the bottom of each rep. Stay tight.

Use 80-90% of your 1 Rep Max. If you are new work to a challenging weight across all 8 sets.

WORKOUT

Performance
20 Calories on the Rower/Bike
30 KBS 24/16kg
20 HR Push Ups
30 KBS
20 Burpees
30 KBS

Fitness
15 Calories on the Rower/Bike
30 Russian KBS 28/20kg
15 Push Ups
30 KBS
15 Burpees
30 KBS

THROWBACK THURSDAY

Just lying around circa September 2014.