STRENGTH

1) Back Squat Submaximal Work: 1 x 4 @60%,1 x 4 @70%, 1 x 3 @80%, 1 x 3 @85%, 2 x 3 @90%. Rest 2-3:00
*Rest 3:00 between sets of 90%
2) Touch n go Deadlift Warm-up: 3 x 3, adding weight. Rest 60

METCON 

“Batwings”
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
9:00 Cap

EXTRA CREDIT

Double Leg Banded Hamstring Curls x 100 Reps
OR
Reverse Hypers: 4 x 25. Rest 60s.