P1: Max Effort Box Squat (15” or lower)
warm up in sets of 3 until 3 repetitions get heavy (3-5 sets)
switch to a single rep working up to 4 single repetitions of between 90-100% of your max.
Go for a new 1rm if positioning is good and weight feels good.
P2: 3 rounds (not for time)
10 reps each: GHD or abmat sit-up, Good mornings (15-45#), kb swing (lgt. weight), hand release pushup, overhead squat(pvc-45#)