7.25.16

Individual warm-up
200m row/run
5 inchworm walk outs
10 leg swings
10 lunges w/rotation
10 leg hugs

Group warm-up
10 lunge w/rotation
:30 couch stretch
:45 hip distraction w/band
10 leg swings
10 wall facing squats (hands clasped behind head/elbows pulled back)
20 monster walks
*Warm up Front squat to 65%

A.Strength
Front Squat
 Set 1 – 5 reps @ 65%
 Set 2 – 4 reps @ 75%
 Set 3 – 3 reps @ 80%
 Set 4 – 2 reps @ 85%
 Set 5 – 1 rep @ 90%
 Set 6 – 8 reps @ 75-85%
-Rest 2 minutes between sets-

B.Conditioning
15 min AMRAP
2 rope climbs 15'/4 rope lowers
15 KB swings 55/35
10 power cleans 95/65