3.22.17

Individual warm-up
2 rounds
200m row
10 PVC dislocates
10 PVC good mornings
10 leg swings
10 air squats

Group warm-up
5 lunge to hamstring stretch
:30 couch stretch
5 lunges w/rotation
5 downward dog to cobra transitions
10 sidelying arm windmills
10 hip bridges both/10 single leg hip bridges

A.Strength
5 sets:
Deadlift x 5 reps @ 75%
Single arm DB row x 8-10 reps each arm
-rest 2 minutes-

B.Conditioning
12 min AMRAP
15 cal row
8 bar facing burpees
8 ground to overhead 115/75