1.23.17

Individual warm-up
300m row
10 PVC dislocates
10 PVC pass throughs
10 PVC good mornings
10 air squats

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

A.Strength
4 sets
Front squat x 3 @ 75-80%
-rest 2-3 minutes between sets-

B.Conditioning
15 min AMRAP
10 Overhead lunges 95/65
8 bar facing burpees
10 Overhead lunges
8 chest to bar pull-ups
*Modify overhead lunges with front rack lunges and scale weight appropriately