STRENGTH

FRONT SQUAT

3 X 9 70%

WORKOUT

BENCHMARK #12

UNLEASHED SF

1 MIN OF EACH WITH 30 SEC REST BETWEEN

UP-DOWNS

NARROW PUSH-UPS

LUNGES

ELBOWS TO KNEES

AIR SQUATS

SUMO DEAD LIFT HIGH PULL 95/65

HIGH KNEE TUCKS

EVERYONE BIKE (CAL)

DOULE UNDERS

SHULDER PUSH PRESS 95/65

FINISH WITH ROWING (CAL)