1.  Back Squat:

50% x 5

60% x 4

70% x 3

80% x 2

work up to a max single

2. 3 Rounds:

  • RDL x 10 @ 50% of FS max
  • Hollow hold (2 sec) + 2 V-ups x 10
  • Squat Hold Plate Front Raise x 10

3.  Tabata Burpees

rest 1 min

Tabata Weighted Plank