8.13.16

Individual warm-up
400m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
10 leg swings

Group warm-up
:45 front rack stretch with band
:45 hip distraction w/band
10 leg swings
:30 couch stretch
20 wall facing air squats
20 monster walks

A.Strength
Front squat
Set 1 – 5 reps @ 75%
Set 2 – 4 reps @ 80%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 1 rep @ 95%+

B.Conditioning
21-18-15-12-9
Calorie row
Front squat 135/95
Toes to bar