Friday 12.30.16

•Strength: Back Squat- Work up to a 3 Rep Max for the day
•Conditioning: 
For time
500m Row
**Yes, this conditioning piece will be short. Yes, you will get a great workout even though it isn't 20min long. If you do this part correctly, you will feel smoked after this row. Go hard, go fast, and set a new PR because we will be retesting this next month. 
•Durability: 
Tabata (4 rounds each)
Double Unders
Jumping Lunges