10 min row and bike

+

4 rounds

5 single leg hip ext

20 band pull throughs

30 fast hip ext

A. Squat clean 10-20 singles @295+   Hit 12 reps felt slow today underneath the bar. One of those days

B. Front squat 5×5 @285  All done this was a grind but got it done

Every 50 sec for 30 rounds

-2shspu

-4 wallballs @30

-8 heavy du

all 30 rounds ub done at :30

+ 4 sets

30 sec shoulder ext plank

10 butterfly laterals

10 banded ext rotations from plank wall position