Warm Up:
3x
10 Squats with 45 LBs bar
10 Jumping Squats
10 Push Ups

Mobility:
Pain Ball: Roll Feet and Roll Hammies

Strength:
Box Squats (70% 1RM)
2-2-2-2-2
3 sets at 165 LBs and 2 sets at 185 LBs

Back Squats (60% of 1RM)
3-3-3-3
2 sets at 165 LBs and 2 sets at 185 LBs

Deadlifts (70% of 1RM)
3-3-3
225 LBs

Extras:
Hung around for a few minutes to practice foot position on the rope climb. I tend to get a little “special” with my feet and don’t use them too well.

After the rope, we lifted a few of the new concrete balls Alan got. I’ll have to get the correct name but man it’s wild. You lift up this freaking ball o’ concrete to your pelvic area and then fire the hips to get it up to your shoulder. Fun-ky! Did a few practice lifts with the 42 LBs and 96 LBs balls.