| Lift every 3:00 for 8 sets 4 back squats at 3011first 4 buildinglast 4 at 89% of what you hitafter each of the drop sets hit 15 banded pull throughs |
| Workout 6:00 amrap 40/30 cal bike 30 elevated situps 30 sandbag sqauts 100/70 rx+ ghds |
| On your own mobility work: 10 mckenzie pressups 1:00 quad foam roll/side 1:00 easy bike x10:00 |
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