2.21.17

Individual warm-up
200m run/row
10 leg swings
10 groiners
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
Every 2 minutes for 16 minutes (8 sets):
Back squat
Set 1 – 3 reps @ 70%
Set 2 – 3 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 1 rep @ 90%
Set 7 – 1 rep @ 95%
Set 8 – 1 rep @ 95%

B.Conditioning
10 min AMRAP
12 Power snatch 75/55
35 Double unders
12 Wall balls 20/14