2.14.17

Happy Valentine's Day to all the love birds out there! 

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Individual warm-up
2 rounds
200m run/row
10 leg swings
10 groingers
10 lunges with rotation

Group warm-up
5 world's greatest stretch
:45 hip distraction w/band
10 leg swings
:30 couch stretch
20 wall facing air squats
20 monster walks

A.Strength
Part 1: Every two minutes, for 12 minutes (6 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%
Part 2: 3 sets
Turkish get-up x 2 reps each arm
Tall box jump x 3 reps
-rest 2 minutes-

B.Conditioning
8 min AMRAP
8 power cleans 135/95
10 Left arm overhead walking lunges 50/35 DB
8 pull-ups
10 Right arm overhead walking lunges 50/35 DB
Scale up to 155/105 and chest to bar pull-ups RX+