4 x 8 Tempo Back Squat @60%
Descend for 3 counts and come up as fast as possible yet controlled.
Yes, only 60% keep these light keep the prescribed tempo and make depth. Better yet get a partner to count the tempo and to coach you on depth. (Please no participation ata boys or beast mode fist bumps for shallow or rushed reps) Don’t rush too many of us are descending too fast and as a result finding themselves out of position.
3 Rounds for time with a 10-minute time limit:
15 Front Squats, 95/65*
15 Box Jumps, 24/20
*Front squats must start on the floor. The goal is to do as many unbroken reps as possible in each set. In other words don’t break it up with a goal of pacing yourselves.
Go for a run and make it long. Mobilize any and everything that is either tight, sore or both.