Part 1:

4 Sets

1 Pause Front Squat + 1 Front Squat (start @40-50%)

*5 second Pause

4 Sets

1 Pause Front Squat + 1 Front Squat (start @50-60%)

*3 Second Pause

_______________________________________________

The percentages are conservative.  

Part 2:

4 x 3 

3 x 2

3 x 1

Back Squat

*Go Heavy. Record highest set at each rep set.

Part 3:

Compile 2 Minutes in an L-Sit or L-Hold

Compile 3 Minutes in a Plank Hold

Share