Strength

MULTIPLE PAUSE FRONT SQUAT

Build to a 4RM in 6 sets. Rest 2:00
– 4, 4, 4, 4, 4, 4
– pause slightly below parallel and slightly above, both for a 1 count.
– beat last week’s top weight

HYBRID STANCE RDL

4 x 8-10. Rest 90s – 2:00
– 2-3 warm-up sets.
– slightly heavier than last week

Metcon

5 rounds of:

Air Bike/Rower Sprint 30s. Rest 2:00

Accessory

ADDUCTOR PLANK

3 x 30s each.
– Keep shoulders and hips stacked