Friday- FSQ/BSQ + UB Strength

A. FSQ/BSQ @ 85% of FSQ 1RM- 5 x 3/6, rest 2-3 min **3 front squats, rack it then straight into 6 BSQ’s w/ same weight **this is a brutal squat cycle, it usually pays off well though!

#210

B1. Bench Press @ 20X1, 5 x 2 reps, rest 90 sec @ 165#+ across

160

B2. Wtd Pull Up @ 20X1, 5 x 2 reps, rest 90 sec @ 15-20#+ across

#20

C1. Single Arm DB Press, 4 x 8 reps, rest 90 sec @ 45#

#45

C2. Single Arm Bent Row, 4 x 8 reps, rest 90 sec @ 65#+

#75

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 x 4-6 still Kipping up