PERFORMANCE & FITNESS:
A. Front Squat - Build to a Tough 4 In 12 Min
B1. DB Bench Press @40X1; 5-7 x 4; rest 60 sec 
B2. Bent Over Row @ 40X1: 5-7 x 4; rest 60 sec
+
Chukka” 
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps @ 24/20#

Notes:
Fitness complete B1 /B2 first at 5.30am then Front Squat 




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