Banded lateral walks
Back squat prep
Strict pull-up demo and scaling
GHD demo and trial
Pause Back Squat (3×3 Across)
*Keep weights across. Increase weight from last week.
**Slow tempo in decent. 3-5s
***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.
****Increase weight from last week.
Walking lunge 50ft (x2 Db/kB)
x8 strict pull-ups
x15 sit-ups/GHD S it-ups
*Walking lunge should be very challenging. Possibly taking a break mid set in the later minutes.
**Operate at your highest abilities for the strict pull-ups. Expect 2-3 sets after rounds 3 or 4.
***Dont be scared to tryout the GHD sit-ups. Cut the reps down or mix and match just to get a taste.