Dynamic Effort Squat Day

Gym Temp: 50°
Music: August Burns Red, Constellations

Warm up w/ 10 minute walk wearing Donnie Thompson's Bowtie, Goblet Squats, TKEs and Box Jumps.

Dynamic Effort Box Squats (for speed to a parallel box, 60 sec rest between sets, still using Top Squat attachment)
135 + Extra-strong Bands x 3
185 + Extra-strong Bands x 2
225 + Extra-strong Bands x 2
250 + Extra-strong Bands x 2, 2, 2, 2, 2, 2, 2
270 + Extra-strong Bands x 2
290 + Extra-strong Bands x 2
300 + Extra-strong Bands x 1 - very quick speed on all reps.

Leg Raises x 3 sets

Light Medley (one giant set)
Yoke walk (using Top Squat attachment)
225 x 200'
Farmers Walk (using dumbbells, weight per hand)
100s x 200'
Husafelt Carry (using 100# plate)
100 x 200'
Fireman's Carry (using 100# heavy bag)
100 x 200'
Sled Drags
Backwards 110 x 100'
Forwards 110 x 100'
Kettlebell Swings
60 x 20
Battle Ropes
1.5" x 1 min - didn't want to go too heavy since back has been hurting.