Weightlifting (Back Squat)

5 Sets Build a 3RM

3″ Pause at the bottom 1st Rep
5″ Pause at the bottom 2nd Rep
7″ Pause at the bottom 3rd Rep

3’/Set


Metcon (Tiempo)

3 RFT

10 DB P. Snt, left arm @ 22’5/15
10 Alt. DB OH Lunge, left arm
5/3 L Pull Up (Strict)
10 DB P. Snt, right arm @ 22’5/15
10 Alt. DB OH Lunge, right arm
5/3 L Pull Up (Strict)

ADV: 10/7 L Pull Up (Strict)