STRENGTH
Pause Back Squat
Build to a heavy 4 reps in 20 mins
with a 3 second pause in the bottom of the squat each rep
Score = Max weight
METCON
AMRAP 5
Max reps wall balls 9/6kg
* Each time you break complete 6 Burpees
REST 2:00
AMRAP 5
Max calorie machine - row/bike /ski
REST 2:00
AMRAP 5
30 Double DB squats 22.5/15kg
*In the remaining time Max reps Double DB burpee box step over 24/20” box 22.5/15kg
Each AMRAP Scored Individually
Score = Max wall ball
Score = Max Calories
Score = Max DB Burpee
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