210105

POWER | WEEK 02 | 01/03/2021
Pause Back Squat (4 x 5 - 4 Sets (one set every 5 min for 20 min))
3 Second Pause in the bottom

155-185-205-225

For Time
400 Meter Farmer Carry
Every time you put the weight down, 5 Strict Press with your dumbbells or kettlebells.

RX Men: 40# DBs/KBs +
RX Women: 25# DBs/KBs +

Scaled: 40 lb. dumbbells
Time: 3:56 unbroken

TUESDAY SHIFT 01/05/2021
2 Rounds
Each Round is AMRAP 6 Min
20 Single Unders or Toe Taps
16 Alternating Unweighted Lunges
12 Sit Ups
8 Push Up + Taps
Rest 1 minute between AMRAPs

Scaled: Dumbell Hop-overs
Score: 3 rounds + 20 hop-overs + 11 lunges. 3 rounds + 20 hop-overs + 16 lunges + 9 sit-ups

Warm-up 10 minute row: 2324, 2:09.0/500m