Friday

Friday- FSQ/BSQ + UB Strength

A. FSQ/BSQ @ 65% of FSQ 1RM- 4 x 7/13, rest 2-3 min **7 front squats, rack it then straight into 13 BSQ’s w/ same weight

175

B1. Bench Press @ 20X1, 5 x 5 reps, rest 90 sec

115,125,135,145,155

B2. Wtd Pull Up @ 20X1, 5 x 5 reps, rest 90 sec

10lbs

C1. Single Arm DB Press, 4 x 10 reps, rest 90 sec

40lbs

C2. Single Arm Bent Row, 4 x 12 reps, rest 90 sec

50lbs

D. Dragon Flags, 4 x 4-6 reps, rest as needed

Sets of 4