11-4

Tempo back squats
3-3-3-3-3
3 seconds down, 3 seconds pause, 3 seconds up

WOD
Competitor/Fitness
EMOM – 12 minutes
Min 1 – 20 ball slams 20/10
Min 2 – :45 sec plank
Min 3 – 12 goblet lunges 53/35
Min 4 – max sit-ups

Lifestyle
Same workout except no weight on lunges