12.7.16

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
5 x 3 @ 85%
-rest 2-3 minutes between sets-

B. Conditioning
8 min AMRAP
10 thrusters 95/65
10 pull-ups
10 bar facing burpees