Warm-up
• 300 m Row

2 rounds:
• 10 Cossack Side Lunges
• 30 sec Squat Hold

• Pigeon Stretch
• Quad Stretch
• Straddle Stretch
• Pike Stretch

Strength
Front Squat with a 3 sec pause
• 5 x 5 add 5lb from last week

Conditioning
2 rounds for time:
• 25 Deadlifts 225/155#
• 400 m Run
• 50 Wall Balls 20/14#
• 400 m Run