Back Squat

5x5 @ 83% - 5 min

Lower Accessory - Preventative 

Every 2:30 x 4:

10 Stiff Leg DB Deadlift
10 Jumping Air Squat
5 Jumping Squat with 50/35 per arm

Friday Night Fight ( sport sprint )

For Time:

600/400m row
5 Legless Rope Climbs
3 Front Squat at 265/165 from the floor

Core Volume

4 sets:
12 Alternating Single Leg TTB (rest :30 sec)
10 Ab mat sit ups (rest :30 sec)
30-sec front plank (rest 2 min)