Front Squat and Sumo pull
Warm up
Front Squat
bar x 5
95 x 5
135 2 x 5
185 2 x 5
205 x 5
135 x 15
Sumo Pull off 3″ mat
135 x 5
225 x 3
315 2 x 3
365 2 x 3
405 3 x 2
425 x 2
455 2 x 1
Assistants
banded GHR 3 x 12; one drop set 15
banded glute contractions 3 x 20
leg press 2 x 15
Adduction machine 3 x 15
leg extensions 3 x 15
kettle bell swings 3 x 15
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