STRENGTH

  • Wide Stance Box Back Squat
    • 8×3 @ 50-60% , every 60s
    • Use 13-15’ box
    • % of 1RM Back Squat

 

  • Deadlift
    • 4×4
      • Warm up for metcon

METCON

  • “Dead Ball” – 5RFT
    • 10 Deadlifts (185, 125)
    • 20 Wall Balls (20, 14)
    • Rest 2:00

EXTRA CREDIT

  • GHD Back extensions : 3×15
  • Accumulate 5:00 XBand walks