9.24.16

Individual warm-up
300m run/row
5 inchworm walk outs
10 leg swings
10 groiners
10 leg hugs

Group warm-up
:30 couch stretch
:45 hip distraction
10 leg swings
10 groiners
10 lunges w/rotation
20 monster walks

A.Strength
Pause back squats
5 x 2 @ 70-75% of 1RM
*3 second pause at the bottom
-rest 2-3 minutes between-

B. Conditionng
4 rounds
400m
6 power cleans 135/95
12 pull-ups