A) Pause Back Squats
Every 2 mins for 10min (5sets) perform 10 reps (with a 2 sec pause in bottom) @ around 50 -60% of 1RM
B) Interval AMRAPs 1.00 work : 30 sec rest
Row 12/8 cal then AMRAP Push up in remainder time 4 rds Score = total reps over 4 Rds
Bike 12/8 cal then AMRAP T2B in remainder time 4 rds Score = total reps over 4 Rds
