Wednesday - W3D4 - Back Squat 142 x 9, back ext, ab wheel

Warmup

Jump rope 300 total

Back Squat

70 x 5

90 x 4

111 x 5

127 x 3

142 x 9 (1+)

Back Ext

BW x 10,10,15,15

Ab Wheel 

BW x 15,15,15,15

Partner leg raises 

BW x 25,25

+stretching