5.11.16

HAPPY BIRTHDAY JEREMIE! ENJOY YOUR DAY !

Individual warm-up
400m run/row
10 leg swings
10 groiners
10 air squats
10 PVC good mornings

Group warm-up
5 inchworm walk outs
:45 hip distraction
10 lunges w/rotation
:30 couch stretch
30 monster walk
:30 hollow hold

A.Strength
Back squat
20 minutes establish 1RM

B.Conditioning
50-40-30-20-10
wall balls 20/14
double unders