CNS Prep 

Barbell Reverse Lunge 3x10 Seated Med Ball Box Jumps 3x5   Banded Side Leg Raises 3x10 

Heavy Back Squat 

1x80% 1x85% 1x90% 1x95%      (no fails)  

Hypertrophy  

Front Squat 1x20 (choose either 1/2, .75, or BW for weight)  

Accessory/Core  

L Sit 3x10's x 2                                Hip Extensions 2x20                       Partner Hamstring Curls 2x10-15