5 sets 5 reps
•5 sec Pause Squat
•5 sec Down – 5 sec Up
•5 Down – 5 Pause – 5 Up
•Normal Squat x2
Aiming for 60-75% 1 rep max
AMRAP in 16 mins:
400m Run *
6 DB Bench Press
6 BMU’s
10 DB Walking Lunges
Rx:
22.5/15
Masters Rx:
300m Run – Jumping BMU’s
17.5/10
Scaled:
200m Run – JBMU / C2B PU’s
12.5/7
Enjoyed that. 50kg squat. 500m row, 12.5kg bench press, jumping bmu, 8kg db for lunges. 3 rounds 509.
Little older lady version at 33kg (my 60%) and masters Rx to 3 rounds and a run. Glutes feeling the lunges already 😱