10.20.16

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
1-18 minutes build to a heavy back squat
2- Pause back squat
3 x 3 @ 75% of true 1RM
*3 second pause at bottom
-rest 2 minutes between sets-

B.Conditioning
7 min AMRAP
5 chest to bar pull-ups
10 goblet squats 55/35
15 kettle bell swings 55/35