Part 1)
Back Squat
OMEM 12min 3reps (start between 50%-55% then go up if possible)
ATG depth! Get heavy
Part 2)
4rounds NFT
20M walking lunges (dual KB)
15-20 ring or deficit push up (deficit use 45# plates)
Hollow hold/rock (max time or 1min minimum)
Part 3)
3X25 band pull through
