Strength
1.) Front Squat- Build up to a 3rm with 2 second pause in bottom. 3x3 dropsets at -20% no pause.
Volume
100 Step Ups(Bar on back)
Rest 2 minutes.
50 Deadlift@60% 1rm.
Rest 2 minutes.
Accumulate 2 minutes in Weighted back extension on GHD (35,25) .