Workout of the Day
Warm Up
2 rounds:10 PVC pass through
10 bootstrap squats
Then...
2 rounds:
10 empty barbell behind the neck push press
10 wall squats
Then...
250m row - hard
Then...
build to pause overhead squat loading
Lifting
Every 2:30 for 6 sets:pause overhead squat - 8.5 rpe across all sets
Set 1: 5 reps - 1 sec hold
Set 2: 3 reps - 3 sec hold
Set 3: 1 rep - 5 sec hold
Set 4: 1 rep - 5 sec hold
Set 5: 3 reps - 3 sec hold
Set 6: 5 reps - 1 sec hold
- hold is at the bottom
01072025
For time:1000/750 meter row
50 overhead squats, 95/65 lbs
1000/750 meter row
Cool Down
3 min wall v-sit stretch2 min lax ball deltoid stretch