6.1.16

HAPPY BIRTHDAY CHELSEA!! ENJOY YOUR DAY :)

Individual warm up
300m run/row
10 leg swings
10 lunges w/rotation
:30 couch stretch
10 groiners

Group warm up
5 lunge to hamstring stretch
10 PVC good mornings
10 leg swings
:30 hollow hold
10 hip bridges B/10 one legged
10 one legged RDL's

Strength
Deadlift
Set 1 – 8 reps @ 55% of 1-RM
Set 2 – 6 reps @ 65%
Set 3 – 4 reps @ 75%
Set 4 – 2 rep @ 85%
Set 5 – 1 rep @ 95%
-rest 2 minutes between sets-

Conditioning
3 rounds
400m med ball run 20/14
10 wall balls 20/14
10 toes to bar