5.3.16

Individual warm-up
300m run/row
10 groiners
10 walking lunges
10 air squats
10 PVC good mornings

Group warm-up
10 lunge w/rotation
:30 couch stretch
:45 hip distraction w/band
10 leg swings
10 wall facing squats (hands clasped behind head/elbows pulled back)
20 monster walks
*Warm up back squat to 65%

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 – 8 reps @ 75-85%
-Rest 2 minutes between sets-

B.Conditioning
4 rounds
200m run
5 DB man makers 40/20