Monday PVF- 5am,7:15am,8:15am,9:15am5:30pm

Back Squats

Building to a heavy single every 2min x 7

1:00 Bottom Of Air Squat Hold  

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

5 Back Squats (Light Weight)

5

3 Back Squats (Moderate Weight)

3

2

..Keep building in singles until you reach your heavy for the day. 

Metcon: 25min time cap

5 rounds for time:

12-Boxovers

7-Thrusters 115/85#

4- MU or 8 C2B or 10 Pull ups (option 4 DB Devil presses)

12-Butterfly sit-ups