Fitness
Front Squats 4 x 10
4 sets of complex:
2a) Russian steps ups x 10 each
2b) TRX Cossacks 3 x 20
Core bonus w/partner:
3 sets of circuit
Russian twist x 20
Leg toss x 6 (3 position)
Performance
Front Squats
3-3-3-3-3
Push press
5-5-5-5-5
Sport
Pause Front Squats 5 x 3 @75% (5 sec)
Snatch grip push press 5 x 5 @75%
Back extensions 3 x 15
