Back Squat
4-4-3-3
3 sec pause at bottom (moderate load, nothing maximal)
2 min rest bt sets
B1. Dual DB Neutral Grip Bench
8-10 reps 1 min rest x 3 sets @30x1
B2. Strict Pull ups
8-10 reps 1 min rest x 3 sets @30x1
Aer Flow - 20 min for Quality
15 cal row
100ft single arm Ovrhead carry L (tough)
100ft single arm Overhead carry R (tough)
3 Dead hang to Inverted
15 russian KB swings 70/55
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