9.7.16

HAPPY BIRTHDAY MELISSA! ENJOY YOUR DAY :)

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 groiners
5 inchworm walkouts 

Group warm-up
:40 thoracic spine barbell stretch
10 thoracic spine rotations
:45 hip distracion with band
10 leg swings
30 band pull-aparts
30 IR/ER with light weights
20 monster walks

A.Strength
1-Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60%
(hip, knee, floor)
2-Every 90 seconds for 12 minutes (8 sets):
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5-6 = 1 rep @ 80%
Set 7-8 = 1 rep @ 85%

B.Conditioning
4 rounds
25 double unders
8 box jump overs 24/20
8 overhead squats 95/65