6.7.16

HAPPY BIRTHDAY MOM!! :) WE LOVE YOU! 

Individual warm-up
200m row/run
10 PVC dislocates
10 PVC pass throughs
5 inchworm walkouts
10 push-ups

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

A.Strength
5 sets:
Deadlift x 3 @ 75-80% of 1RM
Single arm DB rows x 6 reps each arm (use a heavier load than you do for 10 reps)
-rest 2 minutes-

B.Conditioning
12 min AMRAP
250m row
15 KB swings 55/35
20 abmat sit-ups