3.4.17

Individual warm-up
2 rounds
200m row
10 PVC good mornings
10 lunges w/rotation
10 groiners

Group warm-up
5 lunge to hamstring stretch
:60 hip distraction w/band
10 leg swings
:30 deep couch stretch
10 leg hugs
20 monster walks

A.Strength
Back Squat
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 2 reps @ 90%
Set 8 – 1 rep @ 90%
-rest 2-3 minutes between sets

B.Conditioning
For time:
50 calorie row
75 double unders
40 calorie row
50 double unders
30 calorie row
25 double unders