2018JAN30 (CON D2A.W1.C5)

Front Squat:
20 x (3)4
70 x (3)2
100 x 3 (3:3:54)
120 x 3 (3:6:57)
130 x 3 (3:9:60)
140 x 3 (3:12:63)
110 x 5 (5:17:68)

140kg x 3 Front Squat

Pull Up:
bw x (3)6
bw + red x (2)4
bw x 4

Reverse Hyper (Roller) + Plank:
((140 x 20) + (bw x 30s))3