"The Disappointment" and thanks to guest Tyler for dropping in! Saturday: rest day

Well, Santanasty found it more important to finish up some business and get ready for his hawaiian honeymoon then to come up with and conduct a workout. The nerve...

Had a nice surprise guest: functional fitness virgin Tyler Dolphin.
We introduced him to overhead squats and put him through a good leg burner. 8/10 daily workout:
Warmup: jog 800m, dynamic warmup
Hip capsule opening

Strength: 5x3 overhead squats, work up to 3 rep max

Conditioning:
5 rounds for time of...
5 kettlebell swings 1.5 pood
5 burpees
5 24in box jumps
Run 100m

Cash out(immediately after 5th round): 30 wall balls 20lb

So we move forward...