| Warmup 4 sets :30 goblet squat hold 2 pause back squats up to starting weight (60-70% of max) 10 db shoulder ext rotations 25 banded pull aparts |
| Lift 5 sets of 5 Pause back squat (every rep paused) Double pause chinup |
| Workout 2 Rounds for time with a 16:00 time cap 40 wallballs 20/14 to 10 30 box jump overs 24/20 40 abmat situps Rx+ 30 toes to bar |
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