Friday 5/15/15.. 1. front squats 2. 5RFT - pull ups,hip extensions,air squats,row

1. Squats - Front

A.  3-rep heavy
B.  10-rep heavy

2.  5RFT:

10-8-6-4-2 Strict Pull ups

30-25-20-15-10 Hip Extensions

30-25-20-15-10 Air Squats

500-400-300-200-100m Row

** first round would be 10 pull ups,30 hip extensions,30 air squats,500 meter row/or run

   second round - 8 pull ups,25 hip extensions, 25 air squats, 400 meter run/row