Back Squat
7-7-7
Use the heaviest weight you can for each set.

ACCESSORY
3 rounds for quality of:
8 L/8 R Lateral Box Step-ups, pick load
Rest 1 min
10 Good Mornings, pick load
Rest 1 min
Farmers Carry, pick load, 100 ft
Rest 1 min

POST WORK
Tabata Hollow Hold
Tabata Static Bird Dog Hold
Tabata Static Bird Dog Hold
Tabata interval is 20 secs of work followed by 10 secs of rest for 6 intervals.
Tabata score is the total reps performed in all of the intervals.