Whole Body Strength

4 sets of:
5 Back Squats with 3sec. ecc.
rest by feel
5-8 seated single arm DB-press (each side)
rest by feel
6-10 3-point DB-rows (each side)
rest by feel

Accessories

3 sets of:
15-25 seated banded leg curls (1sec. hold at peak)
15 band pull aparts (1sec. hold)
ME banded Triceps push downs