Operation LFG Sun, September 28 Week 21, Day 1

Couch stretch 1 minute a side
Elevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings

Back squat
5x5 regular stance @77-79%
Stiff legged deadlifts
4x10 lighter weight
Cluster front squats
*use light load here
2 sets
4 rounds
10 reps per round
rest 20 seconds between rounds-
**2 minutes between sets go at like @30-40% of front squat

1 mile run
into 5 rounds-
15 pull ups
25 push ups
30 air squats