Speed work on the safety bar. I squatted on the elitefts box squat, set up just below parallel. I did a few warmup sets all with elitefts average bands on and worked up to 3 plates per side.
315 + average bands to a box 10x2
I tried to keep my rest time under 90 seconds. My first few were closer to 60 seconds my last few were probably just over 90 seconds. Either way, I felt it. But they moved well. I am working on sitting back and using my hamstrings more in my squat. I could really tell I was going to be sore in my last set or two.
Accessor work:
Sled Drag 3x50 yards (25 each way)
superset
Glute ham raise vs light band 3x10
1 set of barbell walking lunges - 45 lbs. Pretty embarrassing, but I was instantly sore from it.