Performance: Front Squat – Find Heavy 3 rep with a 3 sec Pause on first rep (20 mins)
Fitness: Back Squat – 5 x 5 reps (build) 3 sec Pause on first rep (20 mins)
BOTH: 12 min EMOM (3 rds)
- 30 sec hollow hold
- 2 mins Bike max cals (round 1 is a TEST -2 mins for max cals)
- 30 sec superman hold