Heavy Day!

Pause Back Squat
3-3-3-3-3

Pause 3 seconds at the bottom of each rep.
Use the heaviest weight you can for each set.
Rest as needed between sets.

Starting off the week with a heavy day! Pause Back Squats which should have you focusing on maintaining a strong, quality position, at the bottom of the squat. If your position starts to fall apart or you’re unable to hold the :03sec pause, go down in weight so that you can better manage your movement. This should not be a “relaxed” position, rather one of tension both through your midline and hips, working to keep that torso tall. Take one set roughly every 3min.

Post Work
3 Rounds:
8R/8L Single Kettlebell Front Rack Cossack Squat + Press
10 Plate Overhead Abmat Sit-ups
10 Supermans

Use the heaviest weight you can for each set.
Rest as needed between sets.

Note: Modify Cossack Squat + Press by pressing at the top of the rep