7.12.16

Individual warm-up
400m run/row
5 inchworm walkouts
10 PVC good mornings
10 leg hugs
10 lunes w/rotation

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
Back squat
5 x 3 @ 80-85%
-Rest 2 minutes-

B.Conditioning
3 rounds
15 wall balls 20/14
8 toes to bar
15 power cleans 95/65
8 burpees