Workout:

Strength

warm up 10:00

Then:

2 x 5 Wall Squats

2×10 Squat

Then:

Goblet Squat Ladder

10x each @  35, 40, 45, 50, 55#

Then:

DL

10x @ 95#

5x @ 135#

3×3 @ ?#

Then:

Back Squat

10×10 @ 135# + ??? chain

Do 10x Proper Push-up between each set

Then: if time

10 BB BO Row + 10 Pull UPs

Five sets

Then:

Cool down