12 Minute Tempo Strength:

• :15 Rest BTWN RNDS 
• 4 RNDS x 5 Reps per side = 20 Reps Total Each Side
• 1 Minute Rest BTWN Lateral Squat & SA Floor Press   

Lateral Squat Progression: (Assisted–BW–Goblet)

• 4 RNDS: 5 Reps On 3/1/1/0 Tempo = :25 Work / :5 Switch Sides / :25 Work = 20 Reps Total 

Single Arm Floor Press: 

• 4 RNDS:  5 Reps On 1/1/3/0 Tempo = :25 Work / :15 Switch Sides / :25 Work  = 20 Reps Total 

Followed By: 

16 Min Partner Pause Rep Ladders: “I Go, You Go”

• Pick an exercise to perform 5 (10 for glute bridges) reps at the end of the 5th (10th) rep pause for a 5 count at bottom (Split Squats) or top (Row, Glute Bridge) of rep.
• On Single Side Moves Switch Sides perform 5 reps on the other side with the 5 count pause 
• Rest as partner goes (person on Mat closest to you) 
• Perform 4 (9) reps of the same exercise with a 4 (9) count pause at bottom/top of rep.
• All the way down to 1 rep with a 1 count pause at bottom/top of rep. 
• Try to get through all 3 ladders in 16 min. 

• Ladder 1- 5-1 Ladder: Split Squat Progression: (Each Side) : Assisted -> Bodyweight -> Weighted
• Ladder 2- 5-1 Ladder  KB Bent Row
• Ladder 3- 10-1 Ladder: Glute Bridges