Part 1: Paused Back Squat 5×3
Light weight. Short rest between sets. Two second pause at the bottom. Focus on form and mobility.
Good form for partial range of motion is always better than bad form for full range of motion.
45/36 cal row (no bike)
30 knees to elbows
Option 2: ring rows; hanging knee raises
Option 1+: 20 heavy wallballs each round; chest to bar pullups
Option 1++: row before pullups; situps before knees to elbows
That last one is really just for a few crazy people at the 530am class…
5 kb swings
AMRAP in 5 minutes. Cap of 10 rounds.
Choose your own kb weight.