6.13

A1 Back Squat x 3 reps x 3 sets @ 70-75% **first rep is 55×1 temp, reps 2-3 are controlled speed, rest 30 sec.
A2 Supinated BB bent over row x 8×3 @5% more weight then last week, rest 30 sec.
A3 Side plank powel raise x 6-8/side x 3, rest 60 sec.
+
1 minute DB thrusters, 35/20# or 50/35#
1 minute box jumps w/ step down
1 minute rest
x 5 rounds




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