Dynamic Effort Squat Day

Gym Temp: 50°
Music: Haste the Day, When Everything Falls

Warm up w/ 10 minute walk wearing Donnie Thompson's Bowtie, Goblet Squats, Step-ups and TKEs.

Dynamic Effort Box Squat (using Top Squat attachment as I still can't get regular bar on back, for speed to parallel box, 60 sec rest between sets)
45 + bands x 2
135 + bands x 2
185 + bands x 2
225 + bands x 2, 2, 2, 2, 2, 2, 2
245 + bands x 2
265 + bands x 2
275 + bands x - very quick speed!

Leg Raises x 2 sets

Giant Medley (all done right after the other)
Yoke Walk 275 x 200'
DB Farmers Walk 100s x 200'
Front Plate Carry 100 x 200'
Firemen's Carry 100 lbs. Heavy Bag x 200'
Sled Drag 110 x 200'
KB Swing 55 x 20
Battle Ropes 1.5" x 1 min