1. Front Squats:

50% x 5

60% x 4

70% x  3

80% x 3 x 3

*Superset Band Pulldowns x 15

2.  3 Rounds:

  • DB SL RDL x 8 + 8 (one DB in opposite hand)
  • Frog walk x down + back
  • Prone Box Reverse Hypers x 10
  • Plate Raise x 10

3.  How fast can you complete…

21-15-9

Sumo Deadlift Hi Pull (95/65)

Pull-ups