News: 
Yoga will be cancelled this Sunday. 

Warm-Up
Butt prep:
3x 10
Glute Bridge+ 10 second hold on last rep
Clam Shell+ 10 second hold on last rep (each side)
then...
2 Rounds for max holds
Chin over bar hold(pronated grip)
handstand(toes and nose)
plank
Goal for each hold is minimum of 30 seconds. Maximum 1 minute. 

Strength/Bodybuilding
5 Rounds NFT
ME Strict Chin-Up(sub supinated grip ring row+ME bar hang in supinated grip)
10+10 Reverse deficit Lunge(off 45# plate, bar in back rack) add weight each round
12 Bent Over Row (pronated grip, barbell) add weight each round
10+10 Staggered Stance RDL, add weight each round

Conditioning
Bike 1 Mile (sprint) 
rest 1:1
Bike .75 Mile (still sprinting)
rest 1:1
bike.5 Mile (sprinting?)
rest 1:1
Bike .25 Mile (sprint. definitely sprint)
floor.