LIFTS

Pause Push Press 2 x 8 – Hold for a 1 count at the bottom of your dip.

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

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

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

10 Min Time Cap

THROWBACK THURSDAY

Hoover Ball back in 2013. Who wants a rematch?