12.28.16

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

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

A.Strength
4 sets:
Back squat x 5 reps @ 70-75%
Single leg RDL x 8-10 reps each leg
-rest 2 minutes-

B.Conditioning
12 min AMRAP
7 front squats 115/75
14 KB swings 55/35
7 chest to bar pull-ups
200m run