IMMORTAL SQUATS

KETTLEBELL SQUATS 4 sets
6 reps - 6 second pause (at bottom, thighs parallel to ground),
5 reps - 5 second pause,
4 reps - 4 second pause,
3 reps - 3 second pause,
2 reps - 2 second pause,
1 rep - 1 second pause. Rest.
- rest 45 seconds
- recommended total weight: women 30lbs+; men 50lbs+

SUICIDE LATS

A1. Cable Lat Pulldowns - Wide Overhand Grip
A2. Cable Lat Pulldowns - Narrow Underhand Grip
5 sets x 8² reps (2-0-1-0) rest 60 seconds
- 2 second lower - 0 - 1 second lift - 0
- no rest between A1 & A2
- use same weight for both exercises