Tuesday, August 1 2023

Pause Front Squat E3MOM

5 sets x 5 reps

(3 second pause in the bottom)

"AUGUSTUS" by DB

For Time: (20min cap)

800m Run/Row or 2K Bike

27 Back Squats 135/95 RX+ 165/115 MRX 95/65

75 Double unders MRX 150 singles

400m Run/Row or 1K Bike

14 Front Squats

75 Double unders MRX 150 singles

**Augustus Penalty = a missed double or single under results in a 1 burpee penalty to be paid immediately

compare to 1 Aug 22, 1 Aug 16

Augustus was the founder of the Roman Empire and its first Emperor, ruling from 27 BC until his death in AD 14 at the age of 75.

Core & Pistol Development:

1min straight leg hold (feet 6" off ground)

30 reverse lunge steps (15 each) with DB or KB

21 reverse rower tucks

15 pistols or cossack squats

9 double KB/DB OHS

15 GHD sit-ups

21 hip extensions