- Crossover Symmetry Activation
- 2:00 Bottom Squat Hold
- 2x 30s/30s Couch Stretch
- PNF Rack Stretching
Warmed up with 5×45#, 5×135#, and 3×185# front squats, with a 2 second pause in the hole on the last set.
- Odds: 3 Front Squats w/ 2s pause (205#)
- Evens: 3 Weighted Pull-ups (44# KB)
I’m terrible with the pauses, so it’s good to work on them. First time doing weighted pull-ups in a really long time.
2 Rounds NFT
- 5 Deficit HSPU
- 10 Ring Rows
Did the HSPU at a much higher deficit than I’ve ever tried. It was rough. I’ve developed a bad habit of getting my shoulders on the wall for some reason. I need to push my head through at the top.
- Goblet Squats (53# KB)
- Russian KBS (53# KB)
Finished in 6:45, going unbroken on everything.