TUESDAY 26 September 2023

Warm-up
AMRAP 7
10 PVC PT
10 PVC GM
10s Handstand hold
10s Squat Hold
7m Duck walk
10 Jumping squat
10 Back Squat (bar)
10 Front Squat (Bar)

S&T (25 minutes – this is a lot of work, quick but sufficient rest between sets)
3-2-2-1
Pause Back squat (1 Second)
*Start at ~40% of 1RM BS and work up to a heavy.

2-2-2-2
Back Squat
*Start at ~70% of 1RM BS and work up to a heavy

Workout
21-15-9
Double DB front squat (2×20/2×15)
HSPU