Warm up
3 sets
20 Banded pull thrus black band
100ft SA KB front rack carry 53#
Front squat
3 sec negative and 1 sec pause at bottom
15x95
12x115
10x135
8x165
Then
5x7 reps rest 15 sec at 145#
3 sets
8 BB back rack rear lunge return each leg
Building
95
115
135
3 sets
10 heavy Sumo db 3/4 squats hold parallel for 15 sec after last rep
Into
10 medium...
Into
10 light...
50, 35, 20# for each set
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