LIFT

Pause Front 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
EMOM for 15 mins
Min 1 15 Russian KBS 32/24kg
Min 2 10 Walking Lunges with KB
Min 3 12 Box Jump Overs 24/20”

Fitness
EMOM for 15 mins
Min 1 15 Russian KBS 28/20kg
Min 2 10 Walking Lunges
Min 3 12 Box Jumps 24/20”

MAD MEMBER BENEFITS