10/17/2016
-Warmup
400M jog
3 slow rounds
10 empty bar good mornings
15 Kb sumo deadlifts 70/53
-Mobility
1 min quads
1 min lats
-Strength
Every 3 mins for 9 mins
10 front squats @60%
-Conditioning
For time
1000M row
Then
5 rounds
10 BURPEE Pullups
20 alternating goblet lunges 53/35