strength
every 1:30 min for 7 rounds
2 paused backsquats (3 sec down; 2 sec pause in bottom position)
every 1:30 min for 7 rounds
2 paused backsquats (3 sec down; 2 sec pause in bottom position)
weightlifting
30 rounds // every 30 sec
2 power sntaches
core work
3 rounds
10 dead bugs
10 alternating v ups
20 sec arch hold
