Pause Front Squat 2 x 6 – Hold for a 3 count in the bottom position.

Use 70-75-80-85-90-95% of your 1 Rep Max or if new work up to a heavy double.


10 Min EMOM
Odd: 10 Burpees
Even: 5 Manmakers AHAP

10 Min EMOM
Odd: 8 Burpees
Even: 3 Manmakers AHAP

Manmaker: Start with DB’s at Hang, DB’s to floor, kick back, push up, row left, row right, jump feet in, power clean DB’s, Push Press, back to hang.


Defensive Strength for Women: The Power of a Push

“Look around the animal kingdom. Women are not intended to be meek, dependent, and fearful. They are ferocious mama bears and huntress lions. Broadly speaking, human women are at a genetic strength disadvantage, but this is overplayed.”