Slow, low squats

workout from opt:

6 x
A1. Back Squat, 4-count descent x 3 reps
Rest 4 mins
A2. Weighted Chin-Up x 1
Rest 3 mins

BS weights (all x 3 reps): 165#, 175, 185, 195, 205, 215
Chin-Up: 45#, 50, 55 (vest + 10#), failed at 60 (vest + 15#), 50, 50#

4 x
12 Russian Step-Ups each leg (unweighted b/c ankle/foot)
25 pull-ups
didn't time this. finished pull-ups as 3s, 2s, and a few singles.

3 x
GHD sit-up x 25, 2 seconds up and 2 seconds down