Lift: back squat 3sx10r (wk2/3)+10lbs
1st rep: 5 second eccentric + 9r T&G
Drop set : 3sx3r pause squats 80-90%
Wod: 5rft (speed focus)
10 deadlifts (225/155-155/105-135/95)
30 air squats
10 HSPU / deficit 45# plate
Rest 1 min
Core buy out:
Kick stand Dl 3sx12 (DBx2)
Murph prep cardio:
1 mile run vest | 2 min rest | 1 mile run vest
