8.16.16

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/KB

A.Strength
Deadlift
6 x 2 @ 85% of 1RM
-rest 2 minutes between sets

B.Conditioning
12 min AMRAP
300m row
15 KB swings 55/35
20 abmat sit-ups