S/S/S:

Back Squat

10,9,8,7,6

Increase weight ea set

This piece in the cycle is all about muscular endurance, but make sure you increase weight each set.

WOD:

EMOM for 15 Min:

Min 1 – 5 Deadlifts (315/220)

Min 2 – 9 Cal Row

Min 3 – 12 GHD Sit Ups

Scaling Options:

Bar weight -> 75% of 1RM

GHD -> Ab mat Sit Ups

Cool Down:

Hang from Pull Up rig – 2 min hang time

Roll out quads