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Workout 9.2.20

Happy Birthday Colin!

Warmup
3 rounds:
20 banded glute bridges
10 squat pressouts


Then spend 8:00 warming your pause squat up to 75%
Lift
Paused back squat
6 sets of 3 on the 3:00 start

Start @75% of your back squat and build as you’re able

After each set, alternate between a :30 row and a :20 side plank/side
Workout
4 rounds, 1:00 rest in between each round: 

500m row for time

Two scores–total time, and difference between fastest and slowest rounds

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