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