1) 2 Pause Front Squats + 3 Front Squats: Every 3:00 x 5 sets
Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole. Reference 1/15/18 for loading.
2) Back Rack Split Squats: 10/side Every 3:00 x 3 sets
Warm-up as needed. Perform all reps on 1 side before switching to the other, start on your non dominant stance. Build as heavy as deemed fit. Reference 1/15/18 for loading.
3) 10 minute AMRAP:
10 Bar Facing Burpees
15 Deadlifts 135/95
4) Hip Extension: 3 sets of 20
Rest 90-120 seconds between sets.
5) Every 5:00 x 8 sets:
100ft Farmers Carry
30 second Handstand Hold
Work for consistent efforts/paces.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE