9.14.16

Reminder that THIS SATURDAY'S 10am class will be cancelled due to the Flex On The Beach event! Good luck to all teams competing! :)

Individual warm-up
300m run/row
10 walking lunges
10 leg hugs
10 air squats

Group warm-up
:30 couch stretch
:45 hip distraction
10 leg swings
10 groiners
20 wall facing squats
20 monster walks

A.Strength
Back squat
5 sets x 5 reps @ 75% of 1RM
-rest 2-3 minutes between-

B.Conditioning
8 min AMRAP
35 double unders
10 power snatches 95/65
20 overhead walking lunges 45/25# plate