A. Dynamic Back Squat With Pause
- 7×2 (heavy & challenging but still moving w/good form and some speed)
- 2 sec pause in the bottom of the squat, then explode up
- Rest 1-2 Minutes
B. 3 Rounds For Time:
- 10 Front Squats
- Rx- 165/115
- INT- 135/95
- BEG- 85/55
- Run 200m
C. Extra Credit: 2 Rounds
- 20 T2B
- 20 Cross Toe Touches (from hi plank position)
- 20 ab roll-outs
- 20 V-Sits
- 40 Russian Twists
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