8/17 Friday

A. Five sets of:
Bench Press @20X1 x 2-3 reps; rest 30sec
Toes to Bar @ tempo x 8-10 reps(do these as strict as possible)
Rest 2 minutes
B1. Barbell Walking Lunges @ 10X0, 8/leg, 1:30 min
B2. DB Back Extension Drop Set @ 2010, 10.10, 1:30 min
+
5 sets @ 80-85% effort:
30 sec Burpees
30 sec Box Jumps – 20″ – step down
30 sec KBS – 16kg
90 sec recovery