12.21.16

ANNOUNCEMENT: We will be closed this Sunday, 12/25 and be on a modified schedule on Monday 12/26. Classes will be 9:30am and 10:30am, open gym 3:30-5pm. 

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

Group warm-up
5 world's greatest stretch
:30 couch stretch
10 leg swings
5 downward dog to cobra transitions
20 monster walks
20 hip bridges (10/10)

A.Strength
Part 1:
16 minutes build up to a heavy clean for the day
Part 2:
Every :90 for 6 minutes (5 sets), perform 3 cleans @ 75-80% of above weight

B.Conditioning
4 rounds
200m run
8 hang power cleans 115/75
14 overhead walking lunges 45/25