BB Floor Press 4x2, 2x4 100lbs, 90lbs
1A Band-Resisted Pushup 3x7, 1x10
1B Supinated-Grip Seated Cable Row 3x7, 1x10 135lbs
2A Face Pull w/ External Rotation 3x10 30lbs
2B Behind-the-Neck Band Pull-Apart 3x12

Speed Free Squat: Medium Stance 8x2@55%1RM 165lbs
1A Rack Pull from Kneecaps 2x5, 1x7 285lbs, 255lbs
1B Wall Ankle Mobilization 3x8/side
DB Reverse Lunge: Front Foot Elevated 2x5, 1x7 100lbs
2A Cable Wood Chop: Chest Height 2x10/side 40lbs
2B Bulgarian Split-Squat Isometric Hold 2x30s/side

Saturday – Upper Body
Speed Pin Press 8x3@55%1RM 165lbs
1A Close, Neutral-Grip Seated Cable Row 3x5, 1x7 140lbs, 120lbs
1B DB Push Press 3x5, 1x7 60lbs, 50lbs
2A Straight-Arm Pulldown 3x12 80lbs
2B Lying DB Extension 2x10 20lbs