4.25.16

Individual warm-up
200m run/row
10 walking lunges
10 leg swings
10 groiners
10 leg hugs

Group warm-up
5 world's greatest stretch
5 inchworm walk outs
10 leg swings
10 lunges w/rotation
:30 couch stretch
20 monster walks

A.Strength
Back squat
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets

B.Conditioning
12 min AMRAP
200m run
15 KB swings 55/35
10 power cleans 115/75