8.10.20

Dynamic Effort Lower Body Day

Strength: 
- Box Squat @65% + Bands - 12x2
- Top Set: Front Squat - 2x5 
(Start with around 60% 1RM, increase by 2-2,5% per week)

Conditioning:
3x 400m run
Rest = running time

Metcon:
For Time:
1-2-3-4-5-6-7-8-9-10
Deadlifts 100/70kg
Strict HSPU