Thanks Cole!
Warm up - 500M row
Straight into my speed squats today
Speed squat
bar-5
155-5
220-2
275 + 60 chains + bands - 3,3,3, - Bands were taut with ~70 pounds/side pull at the top - video last set
https://www.youtube.com/watch?v=eGTLmYQplts
Accessory circuit:
Hanging knee raise to alternating sides - 12,12,12
Suitcase abs - 8,8,8,
Frog stretch - 20 seconds - 1,1,1,