Late evening workout. no warm-up, just try and get in and out and get home ASAP

Front Squats (2 min rest on working sets, SBDs, Romaleos)

bar x 5
95 x 5
*belt on*
125 x 7
125 x 7
125 x 7
125 x 7
125 x 7

Block pulls (60-90 sec rest, set below knees)

180 x 5
*belt on*
260 x 5
300 x 5
*belt off*
200 x 5

Hanging Knee Raises (30 sec rest)

8, 8, 8

notes: needed to stretch out my sore shoulder

Cable Rear Delt Fly (30 sec rest)

2 plates per side x 28
2p x 16
2p x 14
2p x 14
2p x 11
2p x 14
2p x 3

notes: short rests, keep going until I hit 100 reps

Hyperextensions (resistance band, 30 sec rest)

15, 15, 15

post-workout: none

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