Monday – Lower Body
1A Front Box Squat (Weeks 11,12) 3x3, 2x5 185lbs
1B Seated 90/90 Stretch 15s/side
Speed Deadlift 10x1@70%1RM 205lbs
Walking DB Lunge 3x7, 1x10/side 110lbs, 90lbs
2A Dragon Flag 3x12
2B DB Suitcase Deadlift 3x10 150lbs

Wednesday – Upper Body
Pronated-Grip Low-Incline DB Press (Weeks 11,12) 4x3, 2x5 170lbs, 150lbs
1A Band-Resisted Pushup 3x7, 1x10
1B Supinated-Grip Seated Cable Row 3x7, 1x10 120lbs, 110
2A Face Pull w/ External Rotation 3x10 30lbs
2B Behind-the-Neck Band Pull-Apart 3x12

Friday – Lower Body
Speed Free Squat: Medium Stance 10x2@60%1RM 165lbs
1A Rack Pull from Kneecaps 3x5, 2x7 285lbs, 255lbs
1B Wall Ankle Mobilization 4x8/side
DB Reverse Lunge: Front Foot Elevated 3x5, 1x7 100lbs, 80lbs
2A Cable Wood Chop: Chest Height 3x10/side 30lbs
2B Bulgarian Split-Squat Isometric Hold 2x30s/side