Box squat with 3 sec neg
5x135
5x165
5x185
5x225
5x245
Max reps at 70% last weight 175#
35 reps
3 rounds
15 banded hip thrusts w 15 sec neg, blue band
Into
30 fast seated banded abduction
Into
10 ghd
3 rounds, building weight
8 goblet squats half up + full = 1 rep
Into
5 goblet squats 3 sec down and 3 sec at parallel
Into
Max goblet piston squats
Into
10 per leg triple.pulse walking lunges, bodyweight
Weights per round were 35, 50, 70.
Did 10 strict pull ups unbroken after each set until 100.
