02.24.14

Fitness
A. Front squat X 3-2-1; rest 2:00
B1. Close grip bench press X 3 X 3; rest 30 seconds
B2. Row 60 seconds for meters X 3; rest 90 seconds

Performance

A. Front squat X 3-2-2; rest 2:00

B. Weighted pull-up X 3 X 3; rest 90 seconds (pronated)

C. L-sit X 6-10 seconds X 5; rest as needed