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