Lift: back squat 3sx10r (wk3/3)+10lbs
1st rep: 5 second eccentric + 9r T&G
Drop set : 3sx3r pause squats 80-90%
Wod: 7rft (FFFAAASSSST)
10/7cal row
7 Dumbbell power cleans (50/35)
5 burpee box jump over
Rest 1 min sec
Core buy out:
Kick stand Dl 3sx12 (DBx2)
Murph prep cardio:
1 mile run vest | 2 min rest | 1 mile run vest
