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 A. Pause back squat (2 second in the bottom) 4-5 reps x 4, rest 2 min

55#, 60#, 70#, 80#.

5 for all. 

B. Alternating v ups 8-12 into 6-8 lemon squeezers x 4, rest 1 min 

12 for alternating v ups, 8 for leon squeezers. 

+

3RFT:
10 dumbbell step overs
20 cal bike 
Run 400

Total time: 17:01.1

Round 1: 5:43.2

Round 2: 5:42.3

Round 3: 5:35.3 

+

Three way banded hamstring stretch 

Seated legs extended forward fold