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Friday 27th Sept 2019

September 26, 2019Ness

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
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