7.14.16

Individual warm-up
300m run/row
5 inchworm walk outs
10 leg swings
10 groiners
10 leg hugs

Group warm-up
5 lunge to hamstring stretch
5 downward dog to cobra transitions
10 PVC good mornings
:30 couch stretch
10 hip bridges (10 both legs/10 one legged)
10 one legged deadlift w/KB

A.Strength
Deadlift
Set 1 – 3 reps @ 70-75%
Set 2 – 3 reps @ 75-80%
Set 3 – 3 reps @ 80-85%
Set 4 – 2 reps @ 85-90%
Set 5 – 3 reps @ 80-85%
Set 6 – 3 reps @ 80-85%

B.Conditioning
10 min AMRAP
15 cal row
7 handstand push-ups
7 deadlifts 185/135 Rx, 225/155 Rx+