TEMPO BACK SQUAT
Weightlifting
Paused Back Squat (Weight)
Paused Back Squat( 2sec hold)
Metcon (AMRAP – Reps)
3 Rounds (14 mins)
90 sec Row for calories
1 Min Rest
90 sec Wall Ball 9/7KG
1 Min Rest
90 sec Row for calories
1 Min Rest
90 sec Wall Ball 9/7KG
1 Min Rest
4 seconds down/eccentric1 second hold
2 seconds up/concentric1 second hold