Operation LFG Sun, September 07 Week 18, 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
4x10 @65-67%
Split squats
3x10 hold dumbbells at side

4 rounds
400 meter run
10 bench press dumbbells
10 strict dips