6/20 Dynamic Effort Lower

Bow bar box squat

  385 + strong bands x 2 x 8

2" deficit speed pulls

  275 + 2 chains

  275 + 4 chains

  275 + 6 chains x 6 singles

Upright row

  90 x 12 x 4

Glute ham raise, 4 sets of 15 reps

ISO quad extensions 4 sets of 15

Reverse hyper 

  270 x 20 x 3

Incline sit-up

  24 x 20 x 3