We’ve had some great PRs over the last 2 months. For the next month or so, the focus will be on putting it all together over the next 4 weeks – one last prep week and 3 weeks of the Open,

We will focus on keeping strong legs each Monday, not by lifting super heavy, but by lifting super slow. That means the pause back squat. We will start with 5 sets of 3 with a 3 second pause. Please let the person next to you count your reps – you will almost always count faster in your head than a buddy giving you 1 one thousand, 2 one thousand, 3 one thousand.

Workout of the Day

5 sets of 3

3 Second Pause Back Squat

Start with 50% of 1RM Back Squat. This should be light.

EMOM 5
Frog Boiling 101
Burpees to touch
Work 50/Rest 10
AMRAP 2
Max reps Burpees to touch