Paused Front Squat (4-3-2 reps, ascending weight)
Full 3 second hold at bottom of each rep. Do a few warm-up sets before starting working sets. Record heaviest set of 2, but note in comments weight used for 4 and 3 reps.
3 Rounds, rest 90 seconds between rounds —
AMRAP 3 minutes of:
4 Chest-to-Bar Pull-Ups
8 Air Squats
Start where you left off on the previous round, track & record TOTAL rounds + reps completed for the 9 minutes of work.
COOL-DOWN / MOBILITY CASH-OUT:
A) Triple Child’s Pose: 30 seconds in each position
B) Pigeon Pose – 2 min/side