5.2.17

Individual warm-up
200m row
10 PVC dislocates
10 PVC good mornings
10 leg swings
10 air squats

Group warm-up
5 lunge to hamstring stretch
5 downward dog to cobra transitions
5 inchworm walkouts
10 sidelying arm windmills
:30 pigeon pose each side
10 hip bridges B/10 hip bridges one legged

A.Strength
5 sets:
Deadlifts x 3 reps @ 80%
L-sit DB presses x 5-7 reps (moderate to heavy load)
:30 hollow hold/rock
-rest 2-3 minutes-

B.Conditioning
3 rounds
300m run
12 KB swings 55/35
6 burpees
12 abmat sit-ups