Day 53

A. Squat

Front Squat 

3 x 5 @ 70%

3 x 3 @ 80%

3 x 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

B. MetCon (Time)

100 Abmat Sit-ups 

On the Minute - 7 Burpees 

C. Pulls

Bent Over Barbell Row (4 x 10)

Rest 90-120 seconds betweens sets. Heavy as possible.

D. Pulls

Chin-Ups (4 x 8)

Rest 90-120 seconds between sets. Add load if able.