| Warmup 3 sets of 3 empty barbell jump squats Then: 10:00 EMOM A 3 paused back squats–1 deep breath in the bottom of each rep up to 70% B :30 hard bike |
| Lift Paused Back Squat 5 sets of 5 on the 4:00 start Start at 70% of your back squat and build as you’re able Optional–before each set, load 125% of what you’re going to squat on the bar, and hold it in a back rack for :10. Then rest about :45 and hit your set. |
| Workout Then, 10:00 of: 15 HEAVY russian swings 30m suitcase carry same weight/side Rest as needed in between rounds. If you’d like this to be more of a strength piece, do it with about :90 of rest and go heavier. If you’d like more of a cardio piece, then go lighter and make it an AMRAP. |
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