2-Second pause Back Squat



Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our pause squats.  Ensure you are holding a good two seconds (one one-thousand, two one-thousand) at the bottom of each rep.  Lower rep counts mean this week should be heavier all around!


EMOM for 16:

Min 1: 15/12 Cal Row

Min 2: 12 Chest2Bar Pull Ups

Min 3: 40 Double Unders

Min 4: 10 Burpees


Goal is to get the rep count in each minute with time to spare.  If you find you are unable to meet the required reps/cals, scale the numbers back.


Scaling Options:

C2B -> Chin above Pull ups -> Buddha Pull Ups*


DUs ->practice DUs for 45 sec


Cool Down:

Oly Wall Sit – 3 min


Calf stretch on rig – 2 min per side

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