6.13.16

Individual warm-up
400m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
10 leg swings

Group warm-up
5 world's greatest stretch
:45 hip distraction w/band
10 leg swings
:30 couch stretch
20 wall facing air squats
20 monster walks 

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 – 1 rep @ 95%
Rest 2 minutes between sets

B.Conditioning
For time
1000m row
-then-
4 rounds
6 burpee box jumps 24/20
12 hang power cleans 95/65
24 double unders