11.28.16

Individual warm-up
200m run/row
10 lunges with rotation
10 leg swings
10 groiners
10 standing windmills

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

A.Strength
Part 1: 5 sets
Deadlift x 2 reps @ 85%+
-rest 2 minutes-
Part 2: 8 min EMOM
Even- Toes to bar x 3-8 reps (try to string reps together)
Odd- :30-:40 unbroken DU/practice

B.Conditioning
4 rounds for time
25 double unders
6 ground to overhead 135/95
8 pull-ups