2.1.17

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Individual warm-up
300m row
5 inchworm walkouts
10 groiners
10 lunges with rotation
10 air squats

Group warm-up
5 lunge to hamstring stretch
:45 hip distraction w/band
10 leg swings
:30 couch stretch
:45 front rack shoulder stretch
20 monster walks
20 lat pull downs

A.Strength
Pause front squat
5 x 2 with 3 second pause at bottom @ 70-75%
-rest 2-3 minutes-

B.Conditioning
Complete AMRAP in 11 minutes:
10 toes to bar
35 double unders
15 squat cleans 115/75
10 toes to bar
35 double unders
13 squat cleans 135/95
10 toes to bar
35 double unders
11 squat cleans 185/115
10 toes to bar
35 double unders
9 squat cleans 225/145
*Loading your own barbell, scale weight and movements as needed