10.15.16

Individual warm-up
200m run/row
10 lunges with rotation
10 leg swings
10 groiners

Group warm-up
5 lunge to hamstring stretch
5 downward dog to cobra transitions
10 PVC good mornings
:30 couch stretch
10 hip bridges (10 both legs/10 one legged)

A.Strength
1-Deadlift
5 x 2 @ 80%
2-8 min EMOM
Even:Single leg RDL w/KB or DB x 6-8 reps each leg
Odd: :30 hollow hold 

B.Conditioning
8 min AMRAP
10 cal row
7 power snatches 95/65
7 toes to bar