STRENGTH

5 SETS (every 2 min)

5 Paused Back Squat (RPE 7) (5 sec bottom hold)

5 SETS (every 2 min)

5 Tempo Bench Press (RPE 7) (3 sec tempo)

WOD

FOR TIME

4 SETS

4 AMRAP x 4 REST

0:30 sec Hang L Sit Hold (s1 hangin knee to chest hold, s2: hallow hold)

-then

10 cal ergo

20 dual db ground to overhead

Strength Class

Deadlift

%70 3×5

%80 3×4

%90 3×3

Floor Press

%60 3×12

3×12 Superset

Bulgarian Split Squat

Weighted Calf Raise (Heavy)

2×12 Superset

DB Biceps Curl

Plate Front Raise