| 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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