A) Front squat (Week 1/8)
- Build to 1RM in 8 sets
- Rest as needed after heavy sets
Sets:
10 reps@empty bar-light weight
6 reps@light-moderate weight
4 reps@moderate weight
2-2-1-1-1 reps@heavy weight, building up

B) 3 sets (RPE 7-8)
6-10 tempo (deficit) push-up / incline push-up (31X1 tempo)
3-5 (weighted) chin-up / 2-3 negative chin-up

C) 3 sets
15 seated banded hamstring curl
10/10 DB/KB plank pull through