7/12

A.   Power clean, 2,2,2,1,1@75#-80#; rest 1:30(not tng)

75#, 75#, 75#, 80#, 80#.

B.  Weighted Ghd hip extensions, 6 repsx4; rest 1:30

All with 15#. 

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Row 1k

Run 1 mile

x3

Row times: 

4:46.5 (2:23.5, 31 s/m)

4:51.2 (2:15.6, 32 s/m) 

4:56.0 (2:28.0 32 s/m)

Run was 1.1 miles each round (miscalculated distance). 

Total time: 40:28.

This was cruel to assign as a first row/run workout. haha. 

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C1.  20 Lateral plate jumps; rest :20 sec
C2.  10 Band walks, left/right; rest :40 sec
        X3

Did this to a 25# plate. 

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Three way banded hamstring stretch

Did this.