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Workout 4.5.21

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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