10.6.16

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-Pause back squats @ 75-80% of 1RM
5 x 2
*3 second pause at the bottom
-rest 2 minutes between sets-
2-6 min EMOM
Even minutes: :30 unbroken double unders/practice
Odd minutes: :30 tuck hold on rings or stationary bar

B.Conditioning
3 rounds
25 double unders
200m run
10 ground to overhead 135/95