11.26.16

Individual warm-up
300m row
5 inchworm walk outs
10 leg swings
10 air squats
10 standing windmills

Group warm-up
:30 couch stretch
:45 hip distraction
10 leg swings
10 groiners
20 wall facing squats
20 monster walks

A.Strength
5 sets
Back squat x 5 reps @ 75-80%
-rest 2-3 minutes between sets-

B.Conditioning
3 rounds for time
14 Overhead walking lunges 45/25
7 toes to bar
7 hang power cleans 115/75
400m run