September 15 @ 6PM

I am starting 5-3-1 today with backsquats for anyone that wants to join in. Otherwise, stick to 5x5 for backsquats

Warm Up
2 rounds
1000m row @ 26spm
10 Squat to Stands
Dynamic Stretch on pull-up bars (skin the cats, hangs, maybe throw in a lever or MU just for the hell of it)

Strength: Backsquat
5x5 building in weight

OR

5-3-1 Backsquat
5 @ 65% 1RM (e.g. 300# 1RM = 195#)
5 @ 75% 1RM (225#)
5+ @ 85% 1RM (255#)

WOD: Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises, total time should be 16 minutes.

Stretch