MAX EFFORT.... Back Squat 5x3 @ 84% of your 1 rep max (NO BASE)

Box* Back Squat 5x5 (start at 75% of 1 rep and work up from there)

*With a box or chair at or slightly below parallel, squat to the box, sit on it (shutting off legs) then sit forward and squat back to standing.

Rings 1:

3 rounds of:

5-8 reps Jump to Inverted Hang

10-30 seconds Plank holds

8-12 reps Mountain Climbers

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