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