151215 ~ Pause Squats!

The Pause Squats are Here!!  Your glutes will thank me for this.....one day!

Strength:

Every 90s x 11 min (8 sets)
3 - 3s Pause Backsquats @ 55% + 6-10 Strict Ring Dips

Conditioning:

“T.U.P”
15-12-9-6-3 reps for time of:
Power cleans (135/95#)
Pull-ups
Front squats (135/95#)
Pull-ups

Cash Out:

"Ab Burner"
15s Plank
15s Hollow Rock
30s Plank
30s Atomic Situps
45s Plank
45s “V”Ups
1 min Plank
1 min Weighted Situps


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