5.2.16

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

Group warm-up
5 lunge to hamstring stretch
10 PVC good mornings
5 downward dog to cobra transitions
:45 child's pose
10 thoracic spine rotations
10 hip bridges B/10 one legged

A.Strength
Deadlift
 Set 1 – 10 reps @ 50% of 1-RM
 Set 2 – 10 reps @ 60%
 Set 3 – 10 reps @ 65%
 Set 4 – 8 reps @ 75%
 Set 5 – 6 reps @ 80%
 Rest 2-3 minutes between sets.

B.Conditioning
10 min AMRAP
15 cal row
15 KB swings 55/35
15 ab mat sit-ups