WADE Strength Systems – Functional Fitness


3 Rounds:

5 Cal Row

5 Single Leg Deadlifts Per Leg (Use KB- Slow and Controlled)

Banded walks down and back gym

:30 second hollow hold (Quality)

Back squat (Paused) 4×3

In 17 minutes:

Work up to 4 heavy sets of 3 paused back squats- Rest at least 90 seconds between the 4 working sets. There should be at least 3 warm up sets before arriving at a weight that is challenging.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
17 minute time cap

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