intro: Back squats. 6sets x 5reps you get 60 seconds between each. tempo is 3 second decent. Goal for 6 sets is to find your 5rm. Then drop 15% off and do 1 max set. As many reps you can do -15% from your 5 rep max.
attempt 5-10lbs heavier for max reps
Rig 15min - running timer
Back Squat 5x5R *RPE 8, then into 1set -15% for max reps
circuit 45:20 *top timer in strength
Upper body:Back and Biceps
Lower body: Quads
3 laps 2sets 2laps 1set 1 lap
BB Bentover Rows #95/65-115/75-135/95
DB box Step downs 3 second decent. Find fatigue point
DB curls RPE 9
Ab rollers. or walk outs
DB bench pull back overs- laying down arms extended over head.