Monday Group Strength and Conditioning

Pause Back squat 3-3-3-3-3
3 second pause on 1st rep per set
Build to a heavy triple.
Beginners do 5-5-4-4-3-3
Workout 2= 3 sets:
8/8 kb bulgarian split squats 3s descent per rep. Use clock
Then 3 sets
-5 ATG split squat per leg
Coaches allow members who can keep back leg straight and front calf to hamstring to add weight
Rest :45 between each leg
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