Back to work with strength training.
Rower/ KB Front Squats - 30 seconds on rower (average watts 350 ), superset with 10 KB front squats (35's) x 3 sets
Felt like crossfit, wow that really hurt
Stiff Leg Deadlifts - 135x8, 135x5, 225x5
KB Swings (55lb) 3x12
GHD Back extension holding 20 lb medicine ball - 8, 8, 8
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