Week 7.
Session 1/2.

A)
15 mins
Pause Back squat 3-3-3
3” pause at the bottom of each rep
- NO REBOUNCE from bottom!
- 2 mins rest

Accessory : reverse lunges
3x8/8
- use dumbell or KB in goblet pos.

B)
Negative weighted Push up - Pull up
4x 5 tempo diamond push up & 3 Pull up
7” tempo down
-rest as needed -

Accessory
3 sets
Bent over row with 2 " pause on top x 12 reps
Plank ups x 12 reps
Rest 1' btw sets