Ankle Crush x2
Horizontal Pull Ups x10x4
Shoulder Bridge x00:36x2
Superset A:
20" Smith PUs x10x4
Neck Bridge x00:18x2
Or
RVS Neck Bridge x00:18x2
Superset B:
BB Muscle Snatch 45Lb x3-4x3
Back Bridge :12x3
-then-
Power Sn + OH Sq 95x3x2, 115x3x4
Superset C:
Front Squat 155x3x4
1+1/4 Dips x"3"x4
-then-
BB Lunge (To) 45x3, 65x3, 85x3x2
Straddle Unilateral PD (Floor) 110x10x3
Anti-Rotation (+knee up inside and outside) 20Lb x10+10 x2
Giantset:
Straight Arm Pull Downs 30x10
Herc Curl 30x10
RVS Grip Elbow Ext 30x10
-then-
Dude Twists x5x2
Stretch Quads
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