12.12.16

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 hip bridges (10 both legs/10 one legged)

A.Strength
5 sets:
Deadlift x 2 @ 85%
GHD back extensions x 10 reps
-rest 2 minutes-

B.Conditioning
8 min AMRAP
8 deadlifts 155/105
6 chest to bar pull-ups
8 box jumps 24/20
30 double unders