A. 4 x 10 Front rack lunges (using 30-40% of your front squat 1rm for set 1 and slowly build)

B. 5 x 2 back squat pauses – aim is above 70% for all sets 

Pausing at your lowest squat for 3 seconds (on both reps)

You shouldn’t be maxing out on the pauses they should just feel heavy.. but very doable! 

C. (CAP 7) 


Deficit strict HSPU (you could also perform a deficit negative if you’re finding negatives pretty easy) 

Strict C2B 

(Add weight or a band to change the complexity)