2.22.17

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Individual warm-up
400m row
10 leg hugs
10 lunges
5 inchworm walk outs
10 standing windmills

Group warm-up
5 inchworm walk outs
10 sidelying arm windmills
5 downward dog to cobra transitions
10 PVC good mornings
10 hip bridges Both legs/10 hip bridges single leg
20 lat pull downs

A.Strength
Deadlift
Set 1 – 50% x 8 reps
Set 2 – 60% x 6 reps
Set 3 – 70% x 4 reps
Set 4 – 80% x 2 reps
Set 5 – 90% x 2 reps
Set 6 – 95% x 2 reps
-rest 2-3 minutes between sets-

B.Conditioning
8 min AMRAP
12 deadlifts 135/95
8 bar facing burpees
8 toes to bar