Strength

4 Sets of 5 Back Squat with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top)

**This should not exceed 60% of 1RM Back Squat
***Trend towards going too light and actually holding the tempo over going too heavy

Conditioning

“Who you gonna call?”

FULL SEND FRIDAY
3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders