Speed Free Squat: Medium Stance 10x2@501RM 135 lbs
1A Rack Pull from Kneecaps 3x5, 2x7 255lbs
1B Wall Ankle Mobilization 4x8/side
DB Reverse Lunge: Front Foot Elevated 3x5, 1x7 40 lbs
2A Cable Wood Chop: Chest Height 3x10/side 40 lbs
2B Bulgarian Split-Squat Isometric Hold 2x30s/side -

Saturday – Upper Body
Speed Pin Press 10x3@50%1RM 150 lbs
1A Close, Neutral-Grip Seated Cable Row 3x5, 2x7 110 lbs, 90 lbs
1B DB Push Press 3x5, 1x7 55lbs, 50lbs
2A Straight-Arm Pulldown 3x12
2B Lying DB Extension 2x10 20lbs