4.11.17

Individual warm-up
200m row
10 PVC dislocates
10 PVC pass throughs
5 inchworm walkouts
10 lungs w/rotation

Group warm-up
5 lunge to hamstring stretch
10 standing windmills
:45 hip distraction w/band
10 legs swings
:45 front rack stretch w/band
20 lat pull downs

A.Strength
Front Squat
Set 1 – 5 reps @ 75%
Set 2 – 4 reps @ 80%
Set 3 – 3 reps @ 85%
Set 4 – 5 reps @ 75%
Set 5 – 4 reps @ 80%
Set 6 – 3 reps @ 85%
Set 7 – 2 reps @ 90%
Rest 2 minutes between sets.

B.Conditioning
21-15-9
Hang power cleans 115/75 Rx, 135/95 Rx+
KB swings 55/35
Toes to bar