1) Paused Front Squat: Work up to a 2RM. Rest 2:00
– 33X1 tempo: 3 down, 3 bottom, fast up, 1 at top.
– Beginner: Perform sets of 5 working on perfect technique. Add weight only if form permits. Rest 90s between sets.
Every 4:00 x 5 Sets:
6 Deadlifts (100/70kg)
9 Kipping Pull-ups
12 Goblet Squats (24/16kg)
- Rx+:(115/75kg) (C2B Pull-ups)
3 Sets of:
30-50 Banded Leg Curls each Leg. Rest 60s.
Make a note of your achievements in 'Open Gym'