Strength
Back squat
Heavy 3 w/ 2 sec pause
Workout
Bottom-to-bottom tabata squats
800m run
**Squats on squats on squats today. Going heavy with a pause – so when you hit the bottom count 1… 2.. (not 1.2) and come back up. Pause squats are great in building strength of of the bottom of the squat. They eliminate the stretch reflex (aka “bounce”) and help you build static, supportive strength in the low back, hips, and abs. Want a strong core? Stop doing a shitton of crunches, and instead do pause squats.
Following this up by taking the weight off the bar and doing tabata air squats coupled with 2 laps around the block. This is a great workout to do when you’re traveling and don’t have access to a gym. You can’t beat the effectiveness of tabata training.