8/17/2016

-Warmup

400M row

3 slow rounds

10 Russian KBS 53/35

10 goblet squats with KB

-Mobility

1 min quad

1 min lizard

-Strength

Find 1RM back squat

-Conditioning

30 oh walking lunges 45/25

15 BURPEES onto plate

20 oh walking lunges

10 BURPEES onto plate

10 oh walking lunges

5 BURPEES onto plate

-Cooldown

200M walk

Repeat stretches