STRENGTH

Back Squat Submaximal Work: 1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3 @85%. Rest 90s-2:00.
*Rest 2:00 between sets at 85%.

METCON

4 Rounds of:
5-10-5 yard Shuttle Sprints. Rest :90s
then:
4 Rounds of:
Single Arm Farmer Carry x 30 yards each. Rest 60s.
– heavy
then:
3 Rounds of:
30 Banded Pull-throughs (ultra wide stance). Rest 60s.

EXTRA CREDIT

5 Minutes of Static Stretching – focus on your breathing during this – big breaths in and out.