10.19.16

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

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-Deadlifts
5 x 2 @ 80-85%
-rest 2-3 minutes-
2-3 sets (accessory)
Glute ham raises x 6-8 reps (on GHD or with partner)
Med ball sit-up x 10 reps (toss against wall)
-rest 1-2 minutes-

B.Conditioning
1000m row
-then-
3 rounds
8 power cleans 115/75
8 bar facing burpees