Workout of the Day


October 22, 2018

## Sport _**A: Pause Back Squat (4x[2+2] @ 70%)**_ *2-3 second pause* *First two reps are paused and the next two are at regular tempo *2-min rest b/t sets _**A2: Half-kneeling Ankle Stretch**_ *3 sets total *10 sec each side _**B: Floor Row (4x5)**_ *Take each rep from the floor *90 sec rest b/t sets _**C: Metcon (AMRAP - Reps)**_ _3 sets for max reps:_ :30 Row (Cals) :30 rest :30 Renegade Row 40/25 :30 rest :30 Burpees :30 rest :30 Sit Ups :30 rest ## Performance _**A: Pause Back Squat (4x[2+2] @ 70%)**_ *2-3 second pause* *First two reps are paused and the next two are at regular tempo *2-min rest b/t sets _**A2: Half-kneeling Ankle Stretch**_ *3 sets total *10 sec each side _**B: Floor Row (4x5)**_ *Take each rep from the floor *90 sec rest b/t sets _**C: Metcon (AMRAP - Reps)**_ _3 sets for max reps:_ :30 Row (Cals) :30 rest :30 Renegade Row 25/15 :30 rest :30 Burpees :30 rest :30 Sit Ups :30 rest