11.9.16

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

Group warm-up
:30 couch stretch
5 world's greatest stretch
10 leg swings
20 wall facing squats
10 groiners
20 monster walks

A.Strength
Part 1: Back squat
3 x 5 reps @ 75% of new 1RM
Part 2: 3 sets
Front rack box step-ups x 6-8 reps each leg
Barbell weighted hip bridges x 10 reps
-rest 1-2 minutes-

B.Conditioning
9 min AMRAP
15 cal row
15 toes to bar
15 HR push-ups
15 Overhead walking lunges 45/25