Today is focusing more on stability work and not going AHAP. You should not be as exhausted with the heaviest weight being 70% of your max.
Dynamic warmup (10 min)
Barbell Step-ups (24”) - 3x8 each leg; up to 135# (do all 8 on first leg before moving to other leg)
Barbell Push Press - work up to 5x5 @ 70%
Reverse DB Fly - 3x10 w/ 25#
DB Lateral Raise - 3x10 w/ 25#
Box Jumps (30”) - 4x10; 30 sec break between sets
Row - 4x500m; 1 min break between sets
Static Stretch (10-20 min)