03.22.16

Fitness
A1.front squat @ 20X0 X 6-8 X 3; rest 30 seconds (more weight than last week)
A2.2-6 strict pull-ups X 3; rest 90 seconds -add weight if max is 10 or over
-may use a cluster set to get 2
B.for time
Row 650/550
40 alternating lunges
20 russian swings @ 55/35
100 jump rope singles

Performance
A.5 single leg rebound broad jumps ea leg X 4; rest 45-60 seconds
B.5 heavy russian swings X 4; rest 30 seconds-explode
B.In 5 sets or fewer (from an empty bar), work to a heavy 5 rep front  squat @ 20X0
C.5 sets @ 90%
20 double unders
10 wall ball shots
7 TTB
7 burpees
Rest 30 seconds b/t sets