6.30.16

Individual warm-up
400m run/row
10 groiners
10 leg hugs
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
6 x 2 @ 85-90% of 1RM
-rest 2-3 minutes between sets-

B.Conditioning
12 min AMRAP
8 burpee box jump overs 24/20
12 front rack lunges 115/75
16 KB swings 70/55