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

8 Min AMRAP
Performance
15 HR Push Ups
10 Ring Dips
5/5 Pistols

Fitness
8 HR Negatives
10 Parallette dips
10 Squats

THROWBACK THURSDAY

Somethings don’t change in 5 years, adopting the end of the workout position in Sep 2014.