There are no mistakes in life, just lessons.
T1&T2: BB Back Squat to threshold @ 2011, 8-12 reps, 4 sets, rest 60ish.
T3: BS @ 2111, 5-8 reps, 4 sets, rest 60-90.
T4: Less than 1.5BW Back Squat do 4,4,4,4,4, everyone else 2,2,2,2,2,2, rest 90-120. Small builds.
During your rest complete 1 Legless Rope Climb or 3-6 Strict C2B’s or Pull-Ups or 7-10 Ring Rows with a 2 second hold at the top.
B. 90% 400M Run Repeats, rest approx 1:1 x 5 sets. Post times. Otherwise max CALS on AD in 90 sec x 5.
Overhead, Press, Push-Press
A.Press, Push-Press Instruction/Practice
B.8 Sets @ 65-75%:
3-5 Strict Press
5 Ring Rows