June 9, 2015 1) Front Squat (Speed): 3 sets x 4 reps @ 55% 2) 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (24/16KG) Push Ups sit ups RX+ 32/24KG Ring Dips instead of push ups Toes to Bar instead of sit ups Posted on June 8, 2015by admin