7.9.16

GET YOUR PARTNER FOR THE IN HOUSE COMPETITION! :) SUNDAY AUGUST 7th!

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/PVC

A.Strength
5 sets:
Deadlift x 2 reps @ 80-85%
Weighted pull-ups x 3-5 rep
*Sub weighted pull-ups for strict, negatives or ring rows
-Rest 2 minutes-

B.Conditioning
4 rounds
14 KB swings 55/35
200m run
7 deadlift 185/135