8/1/2016
-Warmup
200M jog slow
15 empty bar good mornings 45/35
200M run medium speed
10 empty bar good mornings
200M sprint fast
5 empty bar good mornings
-Mobility
1 min lizard
1 min pigeon
-Strength
Every 3 mins for 15 mins
1 back squat @95%
*Last set max reps
-Conditioning
For time
1000M row
Then
3 rounds
25 KBS 53/35
50 air squats