Back Squat (Tempo Squat – 6 x 6 w/ 3130 tempo; light to medium)
Going forward, we’re going to be doing a fair amount of squatting at lighter weights and developing movement patterns and core strength. Expect tempo squats, pause squats, box squats and banded squats.

Tempo squats are 3 sec down, 1 second pause, 3 sec up, no pause at the top. Build as you feel comfortable, but remember that this is a long-term development plan.

Back Rack Lunge (4 x 8-12 per leg)
Time to start tracking the weights we use for this and work toward improving them.
Banded Hip Thruster (4 x 15-20; knees banded with orange bands)
Metcon (AMRAP – Rounds)
Every 2 min x 5
15 Heavy Wall Ball
9 Deadlift – 225/155
15 Wall Ball