9.3.16

REMINDER: Saturday 11am class is cancelled going forward. We will be closed this Monday for the holiday

Individual warm-up
200m run/row
10 leg swings
10 lunges w/rotation
5 inchworm walkouts
10 groiners

Group warm-up
:30 couch stretch
5 world's greatest stretch
10 leg swings
20 wall facing squats
10 groiners
20 monster walks

A.Strength
Back squat
20 minutes to establish 1RM
-rest 2-3 minutes between sets-

B.Conditioning
For time:
30 cal row
30 Burpees
30 Wall Balls 20/14
30 Kettlebell Swings 55/35