Back Squat
9-6-3

We are decreasing our reps from last week so ideally we are seeing some more weight on the bar for each set. This is still not something we want you failing your reps on but think of 80-90% effort here. Tough and productive work sets that have you moving weight consistently. Rest no less than 2 mins and no more than 3 mins between each set.

Accessory Work
For quality:
3×6 Eccentric Stiff Legged Deadlifts, pick load
6 secs lowering, regular return

Midline
5 rounds for quality of:
Double Kettlebell Farmers Hold, 53/35 lbs, 20 secs
Rest 10 secs
Double Kettlebell Front Rack Hold, 53/35 lbs, 20 secs
Rest 10 secs
Double Kettlebell Overhead Hold, 53/35 lbs, 20 secs
Rest 10 secs

Great challenge for us with static holds. We have done this a handful of time so some of you may be familiar with it. Goal is to choose a weight that you think you can do this without putting the weight down between any sets. Last 2 rounds should be a bit of a gut check and tough to hold onto the weight. Focus on bracing through your belly especially for the front rack and overhead holds.

Post Work
Static Lying Leg Crossover Stretch
:90 seconds/side
Pigeon Pose
:60-:90 seconds/side