8/22/16

A. Front Rack Walking Lunges x 20 steps rest 2 minutes x 5 sets (as heavy as you can handle)

95#, 115, 135, 145, 155 

B1. Weighted Hip Extensions x 15 Reps rest 1 minute 15#
B2. Barbell Glute Hip Bridge AHAP x 8-10 Reps rest 1 minute 115#, 135, 165, 185, 205
B3. Xband Walk x 10 steps/side (black band) rest 1 minute x 5 sets. Done. 

C. EMOM x 8 - :30 Second Sandbag Bearhug Hold @ 100#. Done. (Held for :60 on last min)
+
30 minute clock:
30 Seconds - Run
30 Seconds - Slow Jog
*cover max distance*. Done on track

4 miles on the dot.