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A1. Pause Back Squat
75% x 3 x 3
pause 3 seconds at the bottom
A2. Pull-Aparts
10 x 3 sets
“Swingers Party”
Row 500 meters
30 KBS
15 burpees
Row 500 meters
20 KBS
15 burpees
Run 500 meters
10 KBS
15 burpees

Weight choices and modifications:
500 meter row – row 250 meters
KBS – 53/35, 45/25,35/15