11.17.16

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 single leg RDL's w/KB
:30 superman hold 

A.Strength
4 sets:
Deadlift x 3 reps @ 75-80%
Right side plank x :30-45
Left side plank x :30-45
Plank x :30-45
-rest 2 minutes-

B.Conditioning
3 rounds for time
300m row
15 deadlifts 135/95
10 handstand push-ups