Strength
a) Back Squat – 10(77%), 8(80%), 6(85%), 4(87%), 2(90%)
—Pause on the last rep of each set
b) One Arm High Pulls – 4×12 (slow tempo on way down)
Conditioning
Make-up/Skill Day!
Assistance
a) Bicep Curls + Gun Walk – 4×8 reps (heavier than normal)
b) Lat Pulldown – 4×25 (keep arms straight – lighter band)
c) 4 sets: 30 sec Russian Twists + 30 sec flutter kicks + 30 sec v-ups or tuck-ups
—Rest 15 sec between movements