1/13/17

Strength

Front squat 3 sec pause in bottom

3x2@70% 2x2@75% 2x2@80%

Metcon

AMRAPx8

10 burpee

10 Front rack kb lunge 53/35

Accessory

3 rounds

10 single arm bench press

10 side plank rotations

20 ea arm tricep pull down