Wednesday April 13th 2016

A. Deadlift, work to MODERATE triple deadlift taking 1 set every 2 minutes x 5-6 sets
+ 
500m Row For Time
+
30 Minute AMRAP @65-75% (work up a sweat, nothing crazy)
20m Forward Bearcrawl
20m reverse bearcrawl
5 Lunge matrix/leg
1k Row @1 damper
10/10 banded cook chop
400m Jog

Notes:
Cook chop (https://www.youtube.com/watch?v=XeBcREGk0bQ)
lunge matric (1 forward, lateral, and reverse lunge = 1 rep)