Front Squat (tempo)
7 Sets of:

1 x 5 second descent +
3 second pause at bottom +
2 reps
*take 5 seconds to get to  bottom of first rep, then pause at bottom for 3 seconds, stand up, then do 2 more reps at regular pace.

Betty’s Choice
Choose two of the following lifts:
– Deadlift
– Back Squat
– Push Press
Spend 20 minutes on each lift, accumulating a total of 4,000 lbs.
(or more)