LIFT

Pause Back Squat 3 x 5 – 3 Second hold in bottom

Use 70-80-85-85-85% of your 1 Rep Max or work to a heavy triple.

WORKOUT

Performance
10 Min OTM
5 Pull Ups
5 Burpees
50m (5 x 10m) Shuttle
If you miss the cutoff. Then pick up on the next minute.

Fitness
10 Min OTM
5 Body Rows
5 Burpees
30m (3 x 10m) Shuttle
If you miss the cutoff. Then pick up on the next minute.

BASICS