Don't stroke your ego

A.) Front Squat (5-5-5) 
(Wendler Week 4: Deload)

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler

B.) Strict Press (5-5-5) 
(Wendler Week 4: Deload)

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

C.) 5 Rounds for time of,

3 Bear Complex (135/95)
10 Burpees

-Rest 5 Minutes-

5 Rounds for time of,

3 Bear Complex
10 Burpees

D.) 3 sets, for quality of

1 min Plank Hold straight into
30 Abmat Sit-ups
(Rest as needed between sets)