AM
A1. Seated Hip Rotations; 10 reps/leg x 4 sets; rest 30 seconds
A2. Band Resisted Hip Internal Rotations; 10 reps/leg x 4 sets; rest 30 seconds
A3. Banded Lateral Walk; 15m/each way x 4 sets; rest 30 seconds
B1. ShinBox Switches; 6 reps/leg x 4 sets; rest 30 seconds
B2. Side Lying Clams; 10-12 reps/leg x 4 sets; rest 30 seconds
B3. Wide Stance Lunge With Thoracic Rotation; 8 reps/leg x 4 sets; rest 30 seconds
Done.
+
(all at 150-160 BPM)
15min Row
15min Bike
10min jog (40 sec jog/20 sec walk)
Done. Held 2min split on row, 12cal/min on bike, and a 80% intensity w/ run. Knee had no issue running today. 

PM
A. Squat Snatch; 6 singles @ 185-215#; rest as needed - 185#, 195, 195, 205, 205, 215(f). 
B. OHS; 3x3; rest 2min - 225#, 235, 245. 
C. 20 UB Deadlifts @ 225# x 3 sets; rest 2min - Done. Last set was a push!
D1. 10 Thrusters @ 105# x 4 sets; rest 30 seconds - Done. 
D2. Wall Balls; 40 UB reps x 4 sets; rest 30 seconds on - Done.
D3. Walking Lunges (holding WB); 15 steps/leg x 4 sets; rest 30 seconds - Done. 
D4. Sled Drag (continuous walking); 90 seconds x 4 sets; rest 30 seconds - 135# external load.
D5. Legs Only Assault; 2:30min @ 320+ watts x 4 sets; rest 4min - Super grimy piece. Quads were smoked!