4.20.17

Individual warm-up
200m run/row
10 PVC dislocates
10 standing windmills
5 lunge to hamstring stretch
:30 hollow hold

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

A.Strength
5 sets:
Deadlift x 3 reps @ 80%
Box step-ups x 8-10 reps each leg
*Just like last week-SLOW AND CONTROLLED. Set your box up so your hip and knee are about 90 degrees. Drive through the leg that's on the box. Low loads to no weight needed.
-rest 2 minutes-

B.Conditioning
3 rounds
250m row
10 deadlifts 115/75
8 power cleans 115/75
6 front squats 115/75