• back squat
    • 3 sets : 3 pause back squats + 2 back squats @ 5/10 rpe
    • 3 x 8 : back squat @ top weight from part 1.
  • shoulder press
    • 3 sets : :60 hold at top + 5 shoulder press
  • 2 sets :
    • 10 close grip ohs (light)
    • 10 overhead front rasie
    • 10 single leg RDL
    • :60 squat hold