6.14.16

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Individual warm-up
200m row/run
10 PVC dislocates
10 PVC pass throughs
10 leg swings
10 leg hugs

Group warm-up
5 lunge to hamstring stretch
5 inchworm walk outs
10 PVC good mornings
:30 superman hold
5 downward dog to cobra transitions
20 hip bridges

A.Strength
Four sets of:
Single-Leg Deadlift w/KB or DB x 6-8 reps each leg
Rest 45 seconds
Russian Kettlebell Swings x 15 reps
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 20m each arm
Rest 45 seconds

B.Conditioning
21-15-9
KB swings 55/35
Deadlifts 155/105
Toes to bar