Friday- FSQ/BSQ + UB Strength

A. FSQ/BSQ @ 95% of FSQ 1RM- 5 x 2/4, rest 2-3 min **2 front squats, rack it then straight into 4 BSQ’s w/ same weight

#250

B1. Bench Press @ 20X1, build to a tough double in 10 min, then drop 10% for 3 sets of 2

#175 then sets at 155 ( posted video for you to see, do you know why my numbers aren't higher still?)

B2. Wtd Pull Up @ 20X1, build to a tough double in 10 min alternating with bench press, then drop weight and do 3 sets of max unbroken #30 pounds

12,10,9 I did these without tempo I didn't know if that is what you wanted

C1. Single ArmDB Press, 3 x 5 reps, rest 90 sec @ 45%+

#50

C2. Single Arm Bent Row, 3 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