FRIDAY 4-22-16

WARM UP
1X 600 m run
Air squats
Slam balls
Step ups
Monkey hangs

STRENGTH
FRONT SQUAT
BUILD UP TO A HEAVY 2 RM w/ 3 Sec Pause at bottom

Conditioning
3 RFT:
25 Wall Balls, 20/14
15 BURPEE BOX JUMP OVER
3 Rope Climbs

Post wod
Back extensions w/ weight
3X 12
Barbell sit ups
3X 8
Then
1600 m run

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