18/07/30

Strength

Back-Squat
3 x 4 @ 60%
- 5 sec eccentric on reps 1 & 2 of each set

Core

6- Rounds
20 sec Hollow-Rocks
10 sec Rest
20 sec Arch-Rock
10 sec Rest

WOD

9-15-21-15-9
Pull-ups
Overhead-Squats #65 #95