7/9/14

A. Paused Front Squat @41x1; 2-4x5; Rest 2-3 minutes

135# - 4
165# - 4
195# - 4, 4,

B. KB Rack front foot elevated reverse lunge @10x1; 6-8/side x3; Rest 60 seconds between sides - https://www.youtube.com/watch?v=QOtFA70ET7w

35#KB's - 8
44#KB's - 7
53#KB's - 6

C. Plank with arm lift; 10-12/arm x4; Rest 60 seconds between arms - http://www.coreperformance.com/knowledge/movements/plank-with-arm-lift.html

12,12, 12

+
12 minutes
5 rope climbs
5 HSPU
10 kb rack squats 35# per hand

3+2