MONDAY 23 May 2022

Hoodies!! https://powershack.co.za/product/powershack-hoodie-2022/

First, go to https://powershack.co.za/membership-account/membership-levels/ if you have not yet signed up to create your account!

Warm-up (AMRAP 6 Minutes)
*moderate/50% pace – min 2 rounds
15 Air Squat
10 Thor Ext
15 Calf Raises
10 Supermans
5 Walkers

S&T + Workout (Cap 45 minutes)
Back Squat

*Warm up to starting weight
6-5-4-3-2
*@ 50%-60%-70%-80%-90%
*Rest 60-90s between sets

-Then

Rest 2 Minutes

-Then

2s Pause Squat (Pause at the bottom)
3-3-3-3-3
*@ 50%

-Then

Rest 2 Minutes

-Then

For time
50-40-30-20-10
Air Squat
Push-up

*Scaled: Air Squat
Knee Push-up/Incline push-up