Back Squat
3x5 @ 70%, 3 count descent and 3 count pause at the bottom... explode up. 

--then--

For Time:
75 Push Press @ 75/55
Level 1 - empty bar
Level 3 - 95/65


Comp HW:
Alternate between:
a) 4x12 GHD Situps
b) 4x10 Glute Ham Raises


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