Workout of the Day


November 12, 2018

## Sport _**A: Pause Back Squat (1RM)**_ *2-3 second pause* *Take up to 20 min to find your 1RM *Be sure you stick to the 2-3 second pause _**B: Floor Row (4 sets -> 10/8/6/4)**_ *90 sec rest b/t sets _**C: Metcon (AMRAP - Rounds and Reps)**_ *6-minute AMRAP:* 8 Pull Ups 8 Renegade Rows 30/20 75 DUs ## Performance _**A: Pause Back Squat (1RM)**_ *2-3 second pause* *Take up to 20 min to find your 1RM *Be sure you stick to the 2-3 second pause _**B: Floor Row (4 sets -> 10/8/6/4)**_ *90 sec rest b/t sets _**C: Metcon (AMRAP - Rounds and Reps)**_ *6-minute AMRAP:* 8 Pull Ups 8 Renegade Rows 25/15 75 Single Unders