1. Front Squat 3 sets of 2
2. 2 arm db ground to overhead 8 reps with as heavy as you can go, rest 90 sec x 5
3. 10-8-6-4-2
deadlift 365/235
jump over box (its ok to land on box and then over) 30/24 inches
4. 50-40-30-20-10
regular push ups. each set must be unbroken for guys and 2 sets or under for girls. rest as little as possible while still able to meet that standard.
5. max L sit hold while hanging on pull up bar, rest 90 sec x3
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