Strength: Slow tempo squat – at 40% (or less if necessary) of your 1-rep max. Perform 4 counts down and 2 counts up. No resting at top or bottom. Perform 6 sets of 10 reps. Rest at least 2 minutes between sets. This slow tempo squat is to help you engage and maintain a tight position throughout your squat.
Then, for time – 15-12-9 reps of:
- Manmakers* (35+/25+) with DBs
- Pullups
* Manmakers = Push-up, row L, row R, Clean & Jerk)
Beginners: use lighter DBs and perform assisted pull ups
Advanced: use 24k/16k KBs and perform muscle-ups or C2B (whichever you have)
