ascension project week 14 day 3

  • 2 x 4 : tempo back squat 3/2/1 @ 65-70%
  • 2 x 3 : pause back squat @ 70-80%
  • 5 x 3 back squat @ 85%
    • based of 5rm

6 rounds (16-min)

  • 200m run
  • 12 HEAVY wall ball
  • 6 burpees to target