1.18.17

Individual warm-up
2 rounds
200m row
10 PVC good mornings
10 lunges w/rotation
10 groiners

Group warm-up
5 lunge to hamstring stretch
:60 hip distraction w/band
10 leg swings
:30 deep couch stretch
10 leg hugs
20 monster walks

A.Strength
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

B. Conditioning
3 rounds
300m row
10 power cleans 115/75
10 toes to bar
20 KB swings 55/35