Recommended Warm Up (15 Minutes):

:30 ON/ :30 Off on a Bike

10 Tempo Air Squats (3 sec down, 3 sec pause at bottom)

10 Tempo Air Squats holding a 25/15# plate (3 sec down, 3 sec pause at bottom)

1:00 Couch Stretch each leg


Deficit Push Ups (4/2”)

3x 20


Break these up as needed and focus on QUALITY!  Hands on 45/25# plates


3×20 Inverted Rows


*These should be superset with each other and done during the last 10-15 minutes of class.  No “Workout for time” today, just some good strength work.


Pause Back Squat (30 Minutes)

5×5 reps


*3 Second pause at the BOTTOM of each rep.  This is our squat work for today!  Should help strengthen the bottom position of our squat and our strength which should in turn improve our air squats.  All 5 sets at the same weight.  No percentage today.  Go by feel and pick a good weight for 5 challenging sets of 5.

Skill Work