Strength
Back Squat
Performance:
- Establish a 10 rep max.
The first rep is a 10 second descent and 10 second pause in the bottom. The rest of the set has no tempo restriction.
Then complete, with no tempo restriction at the same weight:
- 2 x 10
Fitness:
- 3 x 8-10
The first rep is a 10 second descent and 10 second pause in the bottom. The rest of the set has a 30X1 tempo restriction.
Conditioning
“Cindy”
Complete as many rounds as possible in 20:00:
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats