Friday 16.10.20


Paused front squat

4 sets of 5 reps with a 3 second pause at the bottom

*no bouncing out of the bottom

**aim to start @ 60% 1RM and build

Rest 90 seconds between sets

Back-racked box step-ups

2 sets of 10 reps per leg Rest 90 seconds between sets

4 rounds


12 box-facing burpee box jump-overs @ 24/20”

8 pull ups

4 shoulder to overhead @ 60/42.5kg

In remaining time max cal row

Rest 1 minute between rounds



Pull ups & handstand push ups

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