Speed squats
Briefs to a box
505x2x6 sets
Two clusters of three with 30sec rest, then 2min rest
No band tension- just trying to continue getting back on track with the squat. Both squats and deads moved much faster.
Speed pulls
Double red minis
405x1x6 sets
SSB good mornings
135x10x3 sets
Sled pulls- backward 3x50 yards
GHR 2x10
You an hear some good cues from my training partners...
[youtube=http://www.youtube.com/watch?v=2sA8EdxsM-Q&edit=vd]