5.10.16

Individual warm-up
300m run/row
10 PVC good mornings
5 inchworm walkouts
10 leg swings
10 leg hugs

Group warm-up
5 lunge to hamstring stretches
10 leg swings
10 sidelying arm windmills
5 downward dog to cobra transitions
20 monster walks

A. Strength
5 Sets:
Deadlift x 5 reps @ 75-80%
Single leg hip bridges x 10 each side
Farmer's carry w/DB or KB x 50m
-Rest 2 minutes-

B.Conditioning
4 rounds
200m run
8 alternating DB snatches
12 abmat situps