Bench:
Barx10
+1 chain x 8
135 + 1 chain 2x3
135 + 2 chain 2x3
135 + 3 chain 2x3
135 + 4 chain 2x3
135 + 5 chain 2x3
135 + 6 chain 2x3
135 + 7 chain 1x3

1a. pull ups 2x5
1b. Elevated rows 135 2x10

Low rows 2x12

Push ups 3x25

Box Squat (16")
barx5
Added Purple Bands x 5
Purple bands + 135 2x2
PB + 185 2x2
PB + 185 + Chain 2x2
PB + 185 + 2 Chain 2x2
PB + 225 + 2 Chain 2x2
PB + 225 + 3 chain 6x2

1a. GHRs 3x10
1b. Plate Twists 2x 45 minutes

Sam did some TOT squattin today:
85# on bar
36 reps in 1 min
26 Reps in 45 Sec.
15 Reps in 30 Sec
then get this, she came back with 16 Reps in the same 30 Sec time period. She's gonna be good.

Then she did DB step ups 30 seconds on each leg, then 20, then 10.
and then she jumped in for some GHRs and plate twists.

worked up to 275 narrow grip

2 foams:
275x3
315x3, 345 2x3
345x3 wide grip

275 1 off chest, 3 off 1 foam, 10 off 2 foams

Front raise toss
2x10 w/ blue plate

1a. scare crows
2x10
1b. rickshaw shrugs
3x10

2a. Blast strap curls 3x10
2b. blast strap tricepts 2x10

push ups 25, 20, 15, 10, 5, 1

2 sets of bent over row, cleans, front squat, overhead press, back squat, heaving snatch balance
all with 135x5

Suitcase deadlifts 2x 185x5

GHRs 2x20

Anwser... Not very

All squats were done with purple bands, onto a 16" box
bar x 10
135x8
185x3
225x2
275x1
315x1
365x1
405x1
425x1 with Super sweet Crain's Squat suit on

Dropped bands, 405x1 just cause

Reverse Hypers
150 2x10

Hanging leg raise
1x20, 1x10

Single leg tire jumps
holding 25# DBs 2x10 each leg

Hip Abducter work
1x15 with doubled mini band

Time to eat