Squats + Klokov Press + Wide Grip Pull Ups

1. Squats

280lbs x 4 singles

Secret Training

2a.  Klokov Press

90lbs x (1,2,3,4) x 4 ladders


2b. Wide Grip Pull Ups


BW x (1,2,3,4) x 4 ladders

3.  Barbell Rows

225lbs x 4 x 2 sets

4. Neck Harness

Extensions 45lbs x 50 x 1

Flexion 10lbs x 50 total reps