Thursday 3.2.17

run 400 or row 600 or bike 4 min
bear crawl down and 10 sec hang on rig - high kicks back
front lunges down and 10 sec hang on rig - butt kisks

grab PVC pipes complete 20 windmills, 10 oh squat. 10s hollow hold 10s arch hold

front squat 5x5, back squat 5x4, OH squat 5x3

5 oh squat 95/65
10 pull up
15 push up
20 air squat

each round reduce 1 oh squat (5,4,3,2,1) and add 10lbs (95, 105, 115, 125, 135)

3 rds:
100 DUs