7.20.16

Individual warm-up
300m run/row
10 legs hugs
10 lunges w/rotation
10 PVC good mornings
5 inchworm walk outs

Group warm-up
5 lunge to hamstring stretch
5 downward dog to cobra transitions
10 PVC good mornings
:30 couch stretch
10 leg swings
10 hip bridges B/10 hip bridges Single let
20 monster walks

A.Strength
4 sets
Deadlift x 3 @75-80%
GHD back extensions x 10 (*add weight if you want)
Sledge hammer tire slams x 10 each arm
-Rest 2 minutes-

B.Conditioning
For Time:
50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees