Heavy Day!

Tempo Front Squat
7-7-7
Tempo is :03 sec down, no pause at bottom, regular up, :01 sec pause at top
*use the heaviest weight you can for each set.

Accessory Lifts
4 rounds for quality of:
10 L/10 R Single Arm Dumbbell Press, pick load
6 Single Leg Box Jumps
12 MB Sit-ups to wall

Post Work
3 rounds for quality of:
10 Lateral Raises, pick load
10x 45 Degree Raises, pick load
10 Front Raises, pick load
Rest 1 min