Strength
5×3 Long Pause Tempo Squats starting around 55% of your 1RM back squat and moving up to AHAP…3 secs down, 7 sec hold at bottom, explode up, 15 sec pause at the top…that means each set should take a minimum of a full minute…rest at least 3 mins in between sets
WOD
20 Min EMOM: 7 WB (20/14) + 7 Burpees
DB WOD
3 Rounds
Praxair Run
15 Burpees
15 Devils Press
15 DB Situps
Men: 35-40#
Women: 20-25#
