6.9.16

Individual warm-up
300m run/row
10 leg swings
10 lunges w/rotation
10 air squats
10 leg hugs

Group warm-up
:45 hip distraction with band
10 leg swings
10 groiners
:30 couch stretch
20 monster walks
20 wall facing air squats 

A.Strength
Front Squat
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
-rest 2 minutes-

B.Conditioning
8 min AMRAP
7 thrusters 95/65
7 bar facing burpees
7 deadlifts 95/65