WOD:

1) Back Squat: Every 2:00 for 10 sets – 5-5-3-2-1-1-1-1-1-1

Warm-up as needed. Start around 60-70% of your 1RM. Climb as deemed fit. Establish a heavy single for the day, if it’s not your last set, than taper back down to 85-90% of your Max for day.

2) 3 rounds AQAP:

50 Double-unders

15 Pull-ups

12 Deadlifts 185/135

Extra Work:

3) Band Pull-Aparts: 100 not for time

Break into as many sets as needed. Focus on positioning and activation, not speed.

4) Reverse Hyper: 3 sets of 20

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

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