0181

Back Squat   -Or-   Bench Press
1×10@60%               10×3@60%
1×8@65%
1×6@70%
1×4@75%
4×4@80%

MetCon
100 situps
then:
3 rounds
10 shoulder to overhead 135/95
15 box jumps 24/20
20 pushups
16 minute cap