Performance

Back Squat – 85% x 2 x 2, 90% x 2 x 2

3 RFT

15 HR Push Ups

15 Sit Ups

50 Double Unders

Fitness

Back Squat 2 x 4 – 4 sets of heavy doubles

3 RFT

15 Push ups

15 Sit Ups

100 Singles

BASICS

Back Squat

Squat performed with a barbell racked across the top of the traps at the base of the neck.