Beyul Training

Workload:

A. Back Squat: 5 sets x 3 Reps 
*Add ~10% more than 5×5.

Then:

B1. 6 Rounds:
25m Sled Push (180/100)
5 Push-ups
14 Walking Lunges (55/35lbs KB held at chest)

Then:

4 Rounds of:
36s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back)
36s Hollow Body Hold (No Rock – If difficult and spine leaves ground please scale down to a tucked hollow hold. Feet on ground under knees.

Notes: Again, only bump up the intensity of the squats if you have felt good.  If you want to stay still keep it at 5×5 and keep the bar moving throughout all reps.