Row 1k @
2:15 Pace
rest 30 Seconds
rest 3 min btwn sets 3-4 4:27, 4:29, 4:25, 4:28, 4:30, 4:27; Row felt great today!
A1. Rotational Land Mine Presses 10 Reps each arm x5 I used a bar wedged into a corner, seemed to work fine.
A2. Feet Elevated Bridges 20 second Hold x5 used a 18′ box
B1. Banded Sampson stretch 1 min Each leg x3 felt good on both sides
B2. Single Leg Glute Bridges with Neutral HIps x3 wasn’t sure how long to hold each but I tried 60 seconds
B3. Laying Banded Hip Marches 10 alternating Reps x3
B4. Frog Stretch 1 min x3
B5. Ido Portal Hip Internal Rotations noticed I was tight in my ankles for this movement

A. Squat snatch From 2″” Off the ground elevated Platorm (25lb plates should work well.) 20 Singles btwn 95-135lbs rest as needed btwn lifts 5@95, 4@105, 3@115, 8@125; felt my glutes working!
B. Back Squat 5×10-12 Reps rest 2-3 min btwn sets 12@145, 12@155, 10@175, 10@185, 10@185
C1. Front Rack KB Rearfoot Elevated Split Squats 4-5 reps rest 1 min btwn legs x5 used 2×27#KBs
C2. Single Romanian Deadlifts 10-12 reps rest 1 min btwn legs x5 2×27 KBs, right hamstring/glute felt tight and maybe limited ROM, left knee felt slightly unstable when fatigue set in
C3. Russian Step ups with KB in each hand 20 alternating reps rest 3 minutes x5 2×27 KBs, these were surprisingly tiring