18.10.21

PART A
L2/L3 Back squat 4X6
L4 Build to a heavy 3RM pause back squat with 2″ pause at the bottom position
Then do 2 extra sets at the same weights without pause!

PART B
wod
buy in tabata du
1′ rest
-then-
27-21-15-9
overhead squat
toes to bar
cash out 500/1000 mt run
cap 15′

accessory core strength
3/4 rounds of
8/10 reverse plank feet elevated (plate)
8/10 sliders arm roll outs