10.25.16

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

Group warm-up
5 inchworm walk outs
10 leg swings
5 downward dog to cobra transitions
10 thoracic spine rotations
30 band pull aparts
20 monster walks

A.Strength
Every :90 complete a set:
Power cleans (build to today's heavy single)
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 rep @ 75%
*Set 4 – 2 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%

B.Conditioning
2 sets:
500m row
50 double unders
25 KB swings 55/35
15 toes to bar
-3 minute rest-
*Score = total time