4.5.17

REMINDER: Thursday at 7pm ADDITIONAL WEIGHT LIFTING CLASS!! Please come early to warm-up. We will start at 7pm to make sure we have plenty of time to get through everything and not interfere with the next class. Thanks!

Individual warm-up
300m run/row
10 leg swings
10 PVC good mornings
:30 couch stretch
10 groiners

Group warm-up
5 world's greatest stretch
10 leg swings
:30 couch stretch
:45 hip distraction
10 lunges w/rotation
20 monster walks
10 hip bridges B/10 hip bridges one legged

A.Strength
Back Squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
-rest 2 minutes between sets-
THEN
*3 minute rest before set 6 starts*
Set 6 – max reps @ 80%
*For the max rep set you are allowed one full breath cycle (inhale, exhale, brace, lower), any longer and your set ends. 

B.Conditioning
3 rounds for time:
400m run
8 power cleans 135/95
8 bar facing burpees