2 Sets of:

High knees 30’

Butt kickers 30’

Side shuffle 30’ & back

Walking lunge 30’

Inchworm 30’


Barbell warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat (2 sec pause at bottom), Kang Squat


2-Sec Pause Back Squat


Increase weight ea set

Video courtesy of Catalyst Athletics.  Our Squatting movement for this cycle will be the 2-Second Pause Back Squat.  This simple variation from traditional Back Squat focuses on strengthening us in the bottom most range of the squat. To be honest, if this area isn’t strong, failing a Back Squat becomes very easy.  So, during the pause, do NOT relax the body or let your body slump at all.  Remain tight!  Tight core, torso in a good, straight position, legs tensed and ready to explode!


4 Rounds:

400M Run

21/15 Cal Assault Bike or 30/21 Cal Row

No secrets to this one.  This is just a “grit and grind” cardio killer. Put your head down and do the work.


Scaling Options:



Cool Down:

Pigeon Pose – 1 Min Per side


Couch Stretch – 2 Min per leg

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