This could leave a mark. Great finish to the week!!
30 Back squats 95/65
10 Shoulder-to-overhead 95/65
10 Front squat 95/65
30 Overhead squat
Negative Bench Press: 5 X 1
Really emphasize bringing the weight to the chest in 5 seconds.
Immediately followed by:
Strict weighted pull-ups.
Both exercises will be combined for 4 sets of 5 reps each.
Rest 2 minutes in between sets.
*If someone doesn't have strict pull-ups they can try negative pull-ups. They will use a box to jump their chin above the bar and lower themselves as slowly as they can for 5 reps