Low Bar Back Squat
(Fitness)
3 x 10 w/Slow Tempo Then 5 Sets of 5 @ Moderate Weight
(Comp)
3 x 10 w/Slow Tempo Then Build To a Heavy Set of 3
Lower Accessory
50-40-30-20
Banded Hamstring Curls
Banded Marches
Seconds Weighted Wall Sit
Upper Accessory
4 Rounds
Max Effort Single Arm DB Strict Press (No rest between sides – leave 2 reps in the tank)
10-20 Seated Leg Lifts + AMRAP Unbroken Hollow Rock
(Rest 1:00)