WOD:

1) Box Back Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel.

2) Box Front Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel.

3) Back Rack Split Squats: 5/side Every 2:00 x 4 sets

Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. 

4) 7 minute AMRAP:

10 D-Ball Over the Shoulder 100/70

10 Dumbbell Front Squats 50/35

Extra Work:

5) Cable Hamstring Curl: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

6) Assault Bike: 15 sets

1:00 Nasal Breathing Only

1:00 Normal Breathing at Nasal Breathing Pace

Consistent pacing across all 15 sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE