0:00-6:00 3x6 Overhead Barbell Front Lunges
6:00-20:00 Tempo Back Squats
5@55% | 5@65% | 5@70%
Tempo = :02 Controlled Descent on all reps, :03 Pause on Reps 1&5 each set.
Heavy Prep 3@75% Pause 3 seconds on Rep 1
1@80% Full Speed
If you have time, Heavy Single by feel
MetCon - For Time: 25-25-15
DB Front Squats 50/35 lbs
Chest to Bar Pullups