Friday- FSQ/BSQ + UB Strength

A. FSQ/BSQ @ 80% 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

210 this session was really hard it felt like an intense metcon I had to lay down for about 12 minutes

B1. Bench Press @ 20X1, 5 x 3 reps, rest 90 sec @ 160#+ across 160

B2. Wtd Pull Up @ 20X1, 5 x 3 reps, rest 90 sec @ 15-20#+ across 20#

C1. Single Arm DB Press, 4 x 14 reps, rest 90 sec @ 40#

C2. Single Arm Bent Row, 4 x 10 reps, rest 90 sec @ 60#+

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 really struggled with these