Fitness:
Back squat, 5×5 (A)

Performance:
Back squat, 6×4 (85%)

Fitness & performance:
3 rounds:
10 slow descent dragon flags
20 abmat sit-ups
30 hip extensions
40 banded good mornings
*Workout not for time; working to develop midline strength.

Finisher: 200 double unders for time