STRENGTH
5 x 5 reps Squat, working up each set.
5 x 10 reps Strict Press @ 50%
Then...
2 x 20 Squat
2 x 20 Bench press
*As heavy as you can go for 20 reps. Rest 3-5 minutes before second set.
MOBILITY
*Competitor: As Prescribed.
*Established: As Prescribed.
*Recruit: As prescribed.