Squats and hammers

Box squat
bar x some
135 x 5
225 x 3
315 x 3
405 x 3
455 x 1
495 x 2 x 2

a bit lower box these were still harder than they should have been kept getting on my toes

Speed squats
315 and double over red bands 2 x 5 sets

step ups 20" box
3 sets left bad leg be the limiter

Loaded rotating back extension 4 sets
abs 4 sets


then a few hours later
went and threw hammers for a an hour and half, went well had some decent throws