Strength

Back Squat
5 reps at 70%
3 reps at 80%
1 rep at 90 %
Then,
10 reps at 70%
*After each set of squats complete 25 Banded Curls and 25 Banded Tricep Extensions

After Party

3-4 sets:
:20-:30 Second Active Hang
12 Bent Over Reverse Fly
8-10 Single Arm Landmine Rows (each arm)