061017

Beast Pose ->

Knuckle Quadruped 00:30

Runner's Stretch *2

Arm Circles *10

Half Hurdler Stretch *2

Seated Groin

Simple Trunk Rotation 5

Full Trunk Rotation 5

Elevated Trunk Rotation 5

Snatch Balance #45*3*2, 65*3*2

Power Clean #115*3, 155*2, 185*1*3

Front Squat #205*3, 225*3, 235*3, 245*3*2 

Pull Ups *5*3

Eccentric Pull Ups (00:15)*3, 2, 1

Tabata Assault Bike

4 Rounds

On 00:40

Easy 00:20

(murdered me)

Still 04:00

Stretch 06:00

1 Mile Sunny Walk

(left heel near instep uncomfortable about half way)