CAST 3.1

0730

1) warmup: plyo skips, strict chinups, pillar to plank

2) back squat - 7x1 @ 265# (95% of 3rm)
*enough rest in between to move the bar maximally fast

3) 5 rounds:
3 x shin hops
12 x DB shrugs, 45#

4) trunk work - 5 rounds:
20 seconds kb supported deadbug legs, 20#
20 seconds kb supported deadbug arms, 20#
10 x med ball situps, 8#

• Notes: Squat looked and felt good. I'm still working on dialing down the exact width that works for me in this wide stance. Really enjoyed the deadbug stuff at the end. The deadbug and all of its variations continue to impress and humble me. It cures everything.
• Body: Feeling good.