Back Squat 5 x 5 (50/55/60/65/70%)
Bat Wing Hold 5 x 5 (As heavy as possible with perfect form). Maintain the superman body position, pull the dumbells all the way to the arm pits, contract and hold at the top for one heart beat. If you cannot control the weight, you’re too heavy. This is a strict movement.
3 Rounds for Time:
20 x Box Jumps (24/20)
20 x Kettlebell Swings (53/35)
4 x 1′ Side Plank Holds