LIFT

Pause Front Squats 3 x 5 – 3 Second hold in bottom. Build to a heavy set of 3, or use 70-80-85-85-85% of your 1 Rep Max.

WORKOUT

Performance
5 Rounds For Reps
30 Sec DU’s
30 Sec REST
30 Sec HR Push Up
30 Sec REST
30 Sec Box Jumps 24/20″
30 Sec REST

Fitness
5 Rounds For Reps
30 Sec Singles
30 Sec REST
30 Sec HR Push Up
30 Sec REST
30 Sec Box Jumps 20/12″
30 Sec REST

NUTRITION