1. Back Squat: * pause on 1st rep
50% x 5
60% x 4
70% x 3 x 5
*superset with 1-3 Strict or Wt’d Pull-ups
2. 3 Rounds for quality:
- Squat hold w/ plate (arms straight out) x 30sec
- DB RDL + Row x 10
- Barbell hip thrust x 10
3. How many rounds/ reps can you compete in 10min?
200m Run
20 Plate Ground 2 Overhead
20 Sit-ups
20 Plate Overhead Walking Lunges