1. Back squat: same as tuesday’s front squat program: squat to 1/4 depth and pause 3 sec. pause at just above parallel and pause 3 sec, pause at lowest position for 2 sec then rise. do 5 sets. you select the weight. be smart….tough exercise.
2. 25 strict pull ups
3. 25 ab mat sit ups holding weight behind head + light good mornings x 10 (good morning goes down to the same position where the first pull ends. x 3 rounds.