Warm-ups
Indian Club swings, hip rotations, knee TKE
Power squats
worked up to 5 plates per side for 5 sets of 12 reps
rack pulls with SS bar on back
worked up to 225 on the rack and 225 on the SS bar for 1 set of 3 reps
GHR
3 sets of 10 reps
abs
cable crunch for 3 sets of 12 reps
Rack pulls combined with SS bar were brutal. These took a lot of foucs and really make me strain.