8.9.16

HAPPY BIRTHDAY LISETTE! Enjoy your day :)

Individual warm-up
400m row/run
10 legs swings
10 air squats
10 groiners
10 PVC good mornings

Group warm-up
:45 hip distraction
5 lunge to hamstring stretch
10 air squats
10 groiners
:30 couch stretch
monster walks 

A.Strength
Every 2 minutes for 16 minutes
 clean+ hang clean + front squat
*start at 60-65% of 1RM clean and work up each set if successful 

B.Conditioning
12 min AMRAP
4 power cleans 135/95
8 burpees
12 wall balls 20/14