|pulling down and around bar! hard core!|
1. back sqt: work up to a heavy single then take 90% of that single x 2, then 85% of that heavy single x 3 x 3
2. fs: work up to a heavy single, then 80%x3x5
3. back: good mornings x 5 (done explosively) you choose the weight.
4. abs: 100 weighted sit ups.