3.15.17

Normal schedule today!

Individual warm-up
300m row
10 PVC dislocates
10 PVC pass throughs
30 arm circles cw/ccw
10 push-ups

Group warm-up
5 inchworm walk outs
10 sidelying arm windmills
5 downward dog to cobra transitions
10 PVC good mornings
10 leg swings
10 hip bridges/10 single leg

A.Strength
Deadlift
Set 1 – 65% x 6 reps
Set 2 – 75% x 4 reps
Set 3 – 85% x 2 reps
Set 4 – 90% x 1 rep
Set 5 – 95% x 1 rep
-rest 2-3 minutes between sets-

B.Conditioning
8 min AMRAP
6 DB thrusters 50/35
8 toes to bar
12 calorie row