Warmup

15 minutes of Tread mill intervals, 7mph and 3mph, 1 minute work and rest

Work

4×7 Hang Squat Cleans, 135#
4×10 Glute-ham raises

Core, 2×20

4 way neck machine
Cable crunches
Cable push pull
hyperextensions

First workout back since the cold so it sucked. But it was good to get oxygenated and to sweat a bit.