12/19/2016

-Warmup

400M row

3 slow rounds

10 band pull a parts

10 KB SDHP 53/35

-Mobility

1 min couch

1 min lizard

1 min benched shoulders

-Strength

1X20 back squat @60% + 20# or 5# heavier than last week

-Conditioning

For time

1000M row

Immediately into

3 rounds

20 alternating pistols

15 toes to bar

10 power cleans 145/100

-Cooldown

200M easy row

Repeat stretches