10.11.16

Individual warm-up
200m run/row
10 leg swings
10 lunges w/rotation
5 inchworm walkouts
10 groiners

Group warm-up
:30 couch stretch
:45 hip distraction
10 leg swings
10 lunges with rotation
20 monster walks

A.Strength
Pause back squats 70-75%
*3 second pause at bottom
5 x 3
-rest 2-3 minutes-

B.Conditioning
For time:
25 double unders
50 KB swings 55/35
25 double unders
50 wall balls 20/14
25 double unders
50 walking lunges
25 double unders
50 abmat sit-ups