9.12.16

HAPPY BIRTHDAY SARAH!! AND HAPPY BELATED NICOLE :) ENJOY YOUR DAY 

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)

A.Strength
5 sets:
Deadlift x 2-3 reps @ 80%
Single arm DB rows x 8-10 reps each arm
-rest 2-3 minutes-

B.Conditioning
8 min AMRAP
7 power cleans 95/65
7 bar facing burpees
7 chest to bar pull-ups

*scale CTB to regular pull-ups, jumping pull-ups or ring rows