Back Pump – Front Squat

2 set Warmup

Good Mornings: 20 x 135lbs, Stiff leg dead lifts: 10 x 135lbs, Lying Leg Curls: 20 x 25lbs, Toes to Bar: 10 reps

Rack Pull Conventional (mid shin): 1 x 135lbs, 1 x 225lbs, 1 x 315lbs, 1 385lbs, 1 x 405lbs, 1 x 465lbs, missed 1 x 505lbs

BACK PUMP 5 Sets each Super Set

T-bar rows 5 x 135lbs, Behind the neck pull downs: 20 x 100lbs

1 Arm Rows 10 x 50lbs, Seated rows 15 x 150lbs

Pullovers 15 x 70lbs, Arrows & Ts 15 reps each x 20lbs

#SQUATLIFE
Front Squat 2 Second Pause No Belt: 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 225lbs, 1 x 275lbs

Bike Lunges: 1 mile

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