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Michael showing us his application of fitness

A.
back squat
3RM
-20 min to establish this RM for the day
-sets will be performed with a 3 sec pause at the bottom (commit to a solid 3 count)
-warm-up with sets of 3 with a pause (we will spend some good time down in the bottom today)
-look to use 7-10 sets to establish this RM for the day.

B.
10,9,8…3,2,1
deadlift
lateral burpee over barbell
-15 min time cap