Pause Back 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.


12 min AMRAP
8 Toes To Bar
30 Double unders
4 Cleans 70/50kg

8 Hanging knee raises
60 single skips
4 Cleans or Power Clean + Front Squat 40/30kg


Muscle Basics, Part 1: Cells, Proteins, and Sarcomeres

“We often think of muscles only in the context of biceps, triceps, pecs, and quads, but to do so ignores the fact that there is more than one type of muscle cell in the human body. There are, in fact, three types of muscle cells:

  1. Skeletal muscle cells drive movement and shape our physique.
  2. Cardiac muscle cells create the rhythmic and persistent contractions of the heart to circulate blood.
  3. Smooth muscle cells, the type found in vascular walls, intestine walls, and the uterus, act slowly create movement along tubular tracts.”