Rotate the Hip

Workout:

5 Rounds

250 Row
30 yrds Wt Walking Lunges
15 Wt Back Ext
15 Wt GHD Sit Ups

"Anyone who says that full squats are 'bad for the knees'
has, with that statement, demonstrated conclusively
that they are not entitled to an opinion about the matter"
Mark Rippetoe