Pause Bulgarian Split Squats
95x5
115x3
135x3
155x3
Hip Thrusts
135x10
225x10
275x10
325x10 (with peak contraction hold on last rep)
345x10 (with peak contraction hold on last rep)
3 Rounds for time
10 Wall Squats with 50s
15 Swiss Curls
Time: 5:00
Leg Extension - 3x15.....160
The pause bulgarians is kind of new, it was tough. You pause on a pad (to protect the knees) for a second then return, 155 for 3 reps was really tough. The last two sets of the hip thrusts I held the top position for as long as possible, it burned a lot, also 345 for 10 reps was a pr. The timed portion was a decent quick burner.
