front squat

20:00 warm-up 
bike, squats, roller, lunges, plank, shoulder press 


front squat @ 85% 1RM 
2-2-2-2-2-2-2-2-2-2
move through each set after a 1:00 rest 


rest 5:00 


3 rounds of 
bent over DB row x 12 (100# DB) 
static hold overhead w/ 45# plate 3:0min 
rest 2:00 minutes between rounds