9/22/16

Warmup:
Banded Glute March Drill x 3 minutes (you asked about this a few weeks back)

Didn't feel this, DEF did it wrong

+
Row 500m
10 Front Squats 155/105
10 Shoulder 2 Overhead 155/105
10 Power Cleans 155/105
rest 1:1
Bike 1000m
10 Front Squats 155/105
10 Shoulder 2 Overhead 155/105
10 Power Cleans 155/105
rest 1:1
Run 800m
10 Front Squats 155/105
10 Shoulder 2 Overhead 155/105
10 Power Cleans 155/105

3:23, 4:33, 5:38

+
300m Sandbag Carry Cashout 100#. Done