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