9.27.16

HAPPY BIRTHDAY MICHELLE! ENJOY YOUR DAY!! :)

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

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

A. Strength
1-Back Squat
5 x 2 @ 85%
-rest 2-3 minutes-
2- 3 sets
Front rack reverse KB lunges (2 kettlebells, alternate) x 6-8 reps each leg
Single leg RDL w/KB x 6-8 reps each leg
-rest 1-2 minutes-

B.Conditioning
3 rounds
10 power cleans 135/95
200m run
12 KB swings 55/35