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