7.27.16

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
:30 pigeon pose
20 monster walks

A. Strength
Back squat
6 x 3 @ 85%
-rest 2 minutes-

B.Conditioning
3 sets:
3 minute AMRAP
400m run
Max effort wall balls 20/14
-rest 2 minutes-
*Score is total wall balls for 3 rounds