Move

1) Pause Back Squats: Build to technical set of 5 and stay there for multiple sets

2) 25 Minute AMRAP:

10 Push-ups
15 Sit-ups
250/200m Row
3 Seated Rope Climbs + Knee Raises
1 Minute Rest

Train

1) Pause Back Squats: Every 3 Mins x 4 Sets:
5 Back Squats @ 70% (5s pause at bottom)

2) “Mojo Dojo Casa House”

5 Rounds (30 Min Cap):
20 Push-ups
30 Sit-ups
500/400m Row
5-4-3-2-1 Rope Climbs @ 15’

Stimulus

1) Build to 70% and then do 4 sets of 5 reps of pause back squats. Maintain tension in the bottom while focusing on balanced feet and an upright torso

2) These are large sets of push-ups, start with a progression that is maintainable for all 100 reps (ie elevated push-ups, banded, negative-to-knee, etc.). Rope climbs decrease after each round, reduce distance to 12’ or 9’