Strength
7×4 Tempo/Pause Back Squats all @65-70% 1RM…4 seconds down/2 sec hold/explode up
WOD
E7MO7M for 28 Mins:
Horseshoe Loop (8 reps…100m=1 rep)
25 WB (20/14)
12 Bar MU (scale to C2B/Pull Ups/Banded Pull Ups)
*180 reps if completed RX
Fit WOD
25min AMRAP
10/8 Cal AB
10 Ball Slams 20/15
15 SLSU w/ball touching behind head
10 Squats w/ ball
Praxair Run
