WOD:

1) Front Squat: 7 Reps Every 2:30 for 4 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Back Squat: 7 reps Every 2:30 for 4 sets

Start at your last set of Front Squats. Build as heavy as deemed fit.

3) 5 rounds AQAP:

10 Deadlifts 115/75

10 Alternating Dumbbell Lunges 35/25

10 Burpee Lateral Bar Hops

Extra Work:

4) Band Pull-Aparts: 100 not for time

Break into as many sets as needed. Focus on smooth clean motion and activation.

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

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