3.11.17

Individual warm-up
300m row
5 inchworm walkouts
10 groiners
10 lunges with rotation
10 air squats

Group warm-up
5 lunge to hamstring stretch
:45 hip distraction w/band
10 leg swings
:30 couch stretch
:45 front rack shoulder stretch
20 monster walks
20 lat pull downs

A.Strength
Front Squat
5 x 2
-rest 2-3 minutes-

B.Conditioning
12 min AMRAP
250m row
9 deadlifts 115/75
7 front squats
5 shoulder to overhead