4/10/2017
-Warmup
400M row
1:00 active squat hold
3 slow rounds
10 Russian kbs (squeeze glutes) 53/35
10 hip extensions (squeeze glutes)
-Mobility
1 min couch
1 min lizard
1 min pigeon
-Strength
20 mins to find 1RM back squat
-Conditioning
10 min amrap
100M sprint
4 burpees
6 hang power cleans 95/65
-Cooldown
200M walk
Repeat stretches