1 1/4 Squat
Start out light, then continue to add weight each round to a weight that challenges you but does not force you to break the pause positions.

💪/🤰 perform for 30-sec., then rest 30-sec.
Equipment: barbell, dumbbells, kettlebells, backpack.

Decline Push-up
Should be challenging but manageable enough that you can go almost the whole 20-sec. without stopping.

Options: raise or lower level of your foot elevation.
💪 perform Deficit Push-ups —> perform on knees.
🤰 perform Floor Press with Glute Bridge OR a challenging Elevated Push-up if you are unable to lie down.
Equipment: surface to elevate your feet onto, like a chair, stairs, stool.

Wall-sit
Should be easy enough to go unbroken the entire time without stopping.

🔥 perform with weight held at the chest or sides.

Plank Hand to Elbow
Should be difficulty where you can get at least to the round of 10.

💪 perform on the knees.
🤰 perform Quadruped Shoulder Taps (knees off or on the ground), R+L = 1 rep.

✅ Weigh for Squats.
✅ Wall space.