Est. 5 Rep Max Back Squat
3×3 Tempo Squats, @ 75% of 5 Rep Max
*3 Sec down. Quick up. No pause at bottom or top. You should have a feeling of continuously going down- that is where you need to spend all of the time.
3 Rounds not for time…
10 Front Rack Bulgarian Split Squat, 50% bodyweight R/L
20 Seated Banded Rows, purple/black band
30 Weighted Butterfly sit ups 20/14
10 Dragonflys, slowest decent possible. Should not be able to do all 10 unbroken, that is not the goal.