Strength: 2 Second Pause Back Squat – 4×3 @ 80%
Strength – focus here on control, staying braced in the pocket, and not bouncing to gain momentum to come back out. % based off 10RM.
Conditioning: For 3 cycles: AMRAP in 3 mins of: 20/15 Assault Bike Calories 15 Chest-to-bar Pull-ups Max Reps Strict Handstand Push Up Rest 2 mins between each cycle. For each cycle restart the AMRAP.
Workout – we’re going to want to get as much time on the HSPU/Pike Push Up as possible, so really push the bike and the C2B. Rest two minutes between rounds for 3 total AMRAPs.