strength endurance

rack position

back squats

570 watts-haha sweet ass bro!

recovery

warm up 10:00

90 yards lunges

30/30 squats: work/compromised rest

4:00 total

tj: 27, 21, 20, 20

josh: 21, 20, 20 ,19

cody: 15, 10, 11, 11

ryan: 26, 22, 23, 21

josh/ cody: back squats

3x10 @ 65/95

3x7 @ 95/115

3x3 @ 115/135

ladder 10-1

back squats @ 95/115

30" box jumps

10:45/15:50

ryan/tj: dead lifts

3x10 @ 65/135

3x7 @ 85/225

3x3 @ 225/125

ladder 10-1

dead lifts @ 95/165

push press @ 2-15# dumbells

4:45/4:29

ryan: 10:00 airdyne @ +600 watts :15, +200 watts :45

tj: 10:00 row @ 500 watts :15, 170 watts :45