Back Squat + Erasers
Strength Workout (SWOD)
A1. 4 x 5 (55, 60, 65, 75%) Back Squat
A2. 3 x 10 Face Pulls
Put your hands evenly on the bar before getting underneath it to ensure that you are in the center of the bar.Typically, a grip slightly wider than shoulder width is most comfortable. Once you have established an even grip on the bar, step underneath it and position it on the musculature of the upper trapezius. Bring your elbows below the bar and keep them in that position throughout the lift. Stand up and lift the bar off the pins.
Step backwards from the pins to the middle of the power rack so there is no chance you will hit them or the uprights during the squat motion. Place the feet approximately shoulder width apart, with the toes pointing slightly outward at approximately 15º. Raise the chest to an upright position and look straight ahead. Remember to bring the elbows directly under the bar and keep them there.
Workout of the Day (WOD)
2min Running Clock
10 Jump Squats
10 Goblet Squats (70/44)
10 Air Squat
Max Rep Erasers in Remaining Time