9.21.16

HAPPY BIRTHDAY CHRIS! HAVE A GREAY DAY! :)

Individual warm-up
400m run/row
10 leg swings
10 groiners
10 lunges with rotation

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
4 sets:
Deadlift x 2 reps @ 80-85%
Bottom's up KB carry x 20m each arm
Hollow hold/rock x :30
-rest 2 minutes-

B.Conditioning
4 rounds for time
200m run
8 toes to bar
8 deadlifts 155/105