Wednesday 12/30

1) Back Squat 2 x 7, 2 x 5, 2 x 3
-take your time on this, go heavy the first set then try and increase for the 2nd set at each rep scheme

2) For Time:
5 Rounds
400m Run
10 Bench press (70% of max)- if able with the bench and rack if not use the DBs with the class
10 Strict Pull-ups

3) 4 rounds NFT
Front Rack Walk -set-up the 2 squat racks in the front of the gym facing each other, try to use 100% or higher of 1rm front squat
Banded face pulls x 12
DB tricep skull crusher x 10 (keep it light ish, don't strain and use shoulder focus solely on the triceps)