Workout of the Day


October 8, 2018

## Sport _**A: Pause Back Squat (3x8)**_ 2-3 second pause *Pause on first 4 reps then last 4 reps are regular tempo *2 min rest b/t sets _**A2: Half kneeling ankle stretch**_ *3 sets total, whenever you want. *10 seconds each side _**B: Floor Row (3x8)**_ *90 second rest b/t sets _**C: Metcon (AMRAP - Rounds and Reps)**_ _14-min AMRAP:_ 20 Russian Twists 35/25 10 Pull Ups 500m Row ## Performance _**A: Pause Back Squat (3x8)**_ 2-3 second pause *Pause on first 4 reps then last 4 reps are regular tempo *2 min rest b/t sets _**A2: Half kneeling ankle stretch**_ *3 sets total, whenever you want. *10 seconds each side _**B: Floor Row (3x8)**_ *90 second rest b/t sets _**C: Metcon (AMRAP - Rounds and Reps)**_ _14-min AMRAP:_ 20 Russian Twists 25/10 10 Jumping Pull Ups 500m Row