STRENGTH

Paused back squat
3-2-1, 3-2-1
- 3 seconds hold at the bottom
- Increase weight each set
- Start second wave heavier than first one
- Rest 1:30-2:00 between sets

WOD

For time
10m Single dumbbell walking lunge (15/10 kg)
5 Burpee over dumbbell
200m Run
20m Single dumbbell walking lunge
10 Burpee over dumbbell
200m Run
30m Single dumbbell walking lunge
15 Burpee over dumbbell
200m Run

Rx+ options: @22,5/15 kg, 10-20-30 burpee over dumbbell.

Time cap: 11 minutes

ACCESSORY

Single dumbbell crossbody RDL
3 sets of 10/10 reps