Warm up:
3min rope and dynamic stetching
Workout:
Squats 95, 115, 135, 155, 175, 195, 215, 225 x 5
Rear delt flyes 15s x 4 x 10
Step-ups 2 16kg KBs x 3 x 10
FCT 70 x 4 x 12
3min rope
-Last set on squats my hips rose too fast and knees wanted to go in. Need to think about about spreading the floor and when it gets heavy.
-All else good
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