SQUATS

Warm Up-

Row 1K

Banded Squat Holds- 3 sets of 2 minute holds

* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!

Mobilize Hips!!!


SWOD-

Back Squats:

* Based off your 3 Rep Max*

1x3 @ 70%
1x3 @ 80%
3x3@ 90%


Strict  Press- 5x5



WOD/Muscle Endurance-

"Holleyman"

30 rounds for time:
5 Wall ball shots 20lb ball
3 HSPU
1 Power Clean 225/135

Justin Trampota- 26:13 as Rx'd, Mike Jones- 35:28 as Rx'd, Aaron O'Neil- 43:04 @185lb Power Clean