MONDAY

For load:

3-3-3-3-3 Paused Back squats

:02 pause at the bottom of each squat

*Perform a new set every 2:15

Building on from last week, athletes should be looking at an increase of between 5-7% from last week’s pause squats.

18 Min EMOM

1.          10 DB Bench 22.5/15 kg

2.          50 m Dual KB Farmers Carry 32/24

3.          16/13 Echo Bike Calories

Rx+: 32.5/22.5, 40/28, 18/15

Active: 20/12.5, 24/16, 14/11

Lifestyle: 15/10, 16/12, 12/9

The EMOM should see athletes complete the bench inside of :35 and the farmers carries and calories inside of :45.