STRENGTH (15:00 – 40:00)

1) Wide Stance Box Squat: 5 x 5 @60% of Monday’s 3RM or 50% of 1RM Back Squat, every 90s.
– For what Dynamic Effort Training should look like check this video out here.
2) KB Squat Jumps: 4 x 5. Rest 60s.
– max height on each rep.
3) Warm-up Deadlift/T2B for Metcon – 3 total sets done as a superset of each.

METCON

3 Rounds for total time:
20 Deadlifts (225, 155)
20 T2B
Rest 2:00
*16:00 Time Cap

EXTRA CREDIT

Single Leg Banded Hamstring Curls x 100 each Leg.