Tuesday 10/25/2022

STRENGTH

Tempo + Pause Back Squats

10 sets of 3 reps

(3 sec descent + 2 sec hold & FAST on the way up!)

*Start your first set at 50% of 1RM and maintain and/or build slowly over the 10 sets!

*the goal is to maintain the tempo at all cost, NOT move heavy weight!

WORKOUT

LFCF Benchmark Workout

Last retest 06/04/21 (I think?)

“Death Race”

5 rounds:

15/10 Cal Echo Bike

10 Burpees

*Target: sub 7 min!

*Cap: 10 min