strength day

front squat   - 5 sets x 5 reps(increase weight)
bench press - 5 sets x 3 reps, drop 20% of heavy set and max rep
pullups         - 4sets x 8 reps
db box steps - 3 sets x 30,20,14 reps (alt leg each rep)
db push press- 3 sets x 8 reps (increase weight)