Someone is sitting in the shade today because someone planted a tree a long time ago.  What will you plant today that will benefit the future?  

 

WARMUP

Run 400m

2 Rounds:
1:00 Light Row
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers

Run 400M

Barbell Warmup – Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

— CONDITIONING —

“BAD MAMA JAMA”

5 Rounds:
1:00 Calorie Row
1:00 Power Cleans (50% 1RM)
1:00 Lateral Burpees over Bar
1:00 Rest