2.10.17

WE ARE ON A NORMAL SCHEDULE TODAY! The parking lot is plowed, however it is very icy! Please be careful and wear proper footwear.

Individual warm-up
300m row
10 PVC dislocates
10 groiners
10 lunges with rotation
10 air squats

Group warm-up
5 lunge to hamstring stretch
10 PVC good mornings
5 inchworm walk outs
10 leg swings
10 standing windmills
20 hip bridges (10/10)
30 band pull aparts

BENCHMARK FRIDAY!
"DT"
5 rounds
12 deadlift 155/105
9 hang cleans
6 push jerks

Cash-out (optional)
6 min EMOM
Even min- :30 row sprint
Odd min- 3-5 DB clusters (squat clean to thruster, the DB contact the floor between each rep)