| Warmup On a 12:00 Running clock: Accumulate 2:00 in a couch stretch THEN Accumulate 30 eccentric focused calf raises total THEN Accumulate 60 glute bridges with a pause at the top THEN Warmup your pause back squat to about 60% of your max |
| Workout 24:00 EMOM Min 1: :10 back rack hold, 15% heavier than your next squat Min 2 1 Paused back squat, building heavy Min 3 1 max set of bicep curls Min 4 rest |
| Cooldown 1:00 couch stretch/side 1:00 saddle 3:00 of box breathing |
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