Friday- FSQ/BSQ + UB Strength

A. FSQ/BSQ @ 75% of FSQ 1RM- 4 x 5/12, rest 2-3 min **5 front squats, rack it then straight into 12 BSQ’s w/ same weight 190

B1. Bench Press @ 20X1, 5 x 4 reps, rest 90 sec @ 135#+ across

                    155

B2. Wtd Pull Up @ 20X1, 5 x 4 reps, rest 90 sec @ 12-15#+ across

                   15

C1. Single Arm DB Press, 4 x 13 reps, rest 90 sec @ 40#

C2. Single Arm Bent Row, 4 x 15 reps, rest 90 sec @ 50#

D. Dragon Flags, 4 x 4-6 reps, rest as needed **assisting up and keeping tight on way down is fine. Just do best you can. 4 sets of 5

This list is based of memory because I lost my notes for this day somehow.