I have been focusing a bit more on strength lately and doing fewer metcons and it has been paying off. I tied a PR today with a 405# back squat. It actually felt pretty good. I probably should have went higher but I am coming off of being sick and a minor back injury so I didn't want to push it. The rest of the workout consisted of some compound lift super sets and, as always, walking lunges. This workout had to be quick and dirty since I had other obligations with my kids and school activities. I have been loosely following the Strong Wrestler workout program I created.
Compound Lifts Workout