12.13.16

HAPPY BIRTHDAY SCOTT M! HAVE A GREAT DAY :)

Individual warm-up
300m run/row
10 leg swings
10 PVC good mornings
:30 couch stretch
10 groiners

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

A.Strength
Back squat
20 minutes to establish 1RM

B.Conditioning
4 rounds
250m row
14 KB front rack lunges (one KB) 55/35
10 power cleans 115/75