http://vanguardsnc.com/080114
Front Squats 7 x 3 (C) *5 Bar/Ring Dips after each set
70kg (Next 72.5kg)
Break, then
5 Rounds 10 Heavy Russian Swings 10 Leg Levers (Heels Off Floor ) 10 Bar Touches
KB @ 32kg
5:20
Bonus:
p90X – Ab Ripper X