4.22.17

HAPPY BIRTHDAY SCOTT! ENJOY YOUR DAY!

Individual warm-up
200m row/run
5 inchworm walk outs
10 leg swings
10 lunges w/rotation
10 leg hugs

Group warm-up
5 world's greatest stretch
10 leg swings
10 groiners
:30 couch stretch
:45 front rack shoulder stretch with band
20 monster walks

A.Strength
Power Clean and Jerk
Set 1- 2 reps @ 60%
Set 2- 2 reps @ 65%
Set 3- 1 rep @ 70%
Set 4- 1 rep @ 75%
Set 5- 1 rep @ 80%
Set 6- 1 rep @ 85%
Set 7- 1 rep @ 88%
-rest 2 minutes between sets-

B.Conditioning
4 rounds
200m run
10 KB swings 55/35
20 abmat sit-ups
8 burpees