SACK BWAT

focus
back squat

work
back squat @ 65%
2x5
@ 75%
2x3
@ 80%
1x max reps

extra credit
3 x 20 strict pull ups - NOT FOR TIME/NO INTENSITY
-if you have strength to do a strict pull up, work 3 second negative on each rep
-if you don't know how to kip and don't have a strict pull up, do jumping pull up w/ 3 second descent  for 3x10