1.10.17

HAPPY BIRTHDAY JULIE!! WE HOPE YOU HAVE A GREAT DAY AND AN EARLY GOOD LUCK IN YOUR RACES THIS WEEKEND! Hope you're ready for the Filthy Fifty when you get back :)

Individual warm-up
2 rounds
200m row
10 PVC dislocates
10 PVC good mornings
10 leg swings
10 air squats

Group warm-up
5 lunge to hamstring stretch
10 PVC good mornings
5 lunges w/rotation
5 downward dog to cobra transitions
20 hip bridges
20 monster walks

A.Strength
4 sets:
Deadlift x 3 reps about 75% of 1RM
Single arm DB row x 10 reps each arm
Powell Raise x 6 reps each arm https://www.youtube.com/watch?v=BxK60HYw760
-2 minute rest-

B.Conditioning
8 min AMRAP
12 KB swings 55/35
6 HSPU
3 deadlifts 225/155