Max Effort Lower Body (what I did is in parenthesis) Warm Up 3x10-15 Reverse Hypers Leg Curls Abs Special Bar Box Squats (safety squat bar) 70% (295lbs) x 3 add chain each following set until you reach

Dynamic Effort Upper Body (what I did is in parenthesis) Warm Up 3x10-15 DB OHP Lat Pulldown Face Pulls Speed Bench w/ Bands (red) 40% (100lbs) 10x3 EMOM Close Grip Bench w. Band (red) 3x10(115lbs) Circuit

Dynamic Effort Lower Body (what I did is in parenthesis) Warm Up (3x10-15) Reverse Hypers Leg Curls Abs Free Squat 50% (205lbs) 8x3 60% (245lbs) 4x2 Snatch Grip Deadlift 5x5 (175lbs) Circuit 3x20 Hip Thrusts