3.6.2017

A1 Front Squat (2 sec. lower to 1/4 then move regularly ) 4 sets working up to a heavy single
**warm up to 80% then go from there
A2 Seated vertical jumps x 5 x 4
A3 Banded Seated pull downs x 15-20 x 4

8 minute amrap
goblet box step ups x 10 *scale to d-ball or heavy double kb’s
50’ bear crawl
pull ups x 10

finisher
plank holds x 30 sec. x 5 x 3 sets