8.30.16

ANNOUNCEMENT: 11am CLASS ON SATURDAYS ARE CANCELLED GOING FORWARD. ALSO, WE WILL BE CLOSED LABOR DAY MONDAY, SEPTEMBER 5th.

Individual warm-up
300m row
10 PVC good mornings
10 lunges w/rotation
10 PVC dislocates
10 PVC pass throughs

Group warm-up
5 lunge to hamstring stretch
10 PVC good mornings
10 leg swings
5 downward dog to cobra transitions
:30 superman hold/rock
10 hip bridges B/10 hip bridges single leg

A.Strength
Deadlift
Set 1- 5 reps @ 65%
Set 2- 3 reps @ 75%
Set 3- 2 reps @ 80%
Set 4- 2 reps @ 85%
Set 5- 2 reps @ 85%+
-rest 2-3 minutes between sets-

B.Conditioning
For time:
2 rounds for time:
50 Double Unders
40 abmat sit-ups
30 thrusters (75/55)
20 burpees