5.4.17

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

Group warm-up
5 lunge to hamstring stretch
:45 hip distraction with band
10 Russian baby makers
10 legs swings
10 hip bridges both/10 hip bridges single leg
20 monster walks

A.Strength
5 sets:
Pause Front squat
5 x 2 @ 75-80% with 3 second pause at bottom
-rest 2 minutes between sets-

B. Conditioning
4 rounds
200m run
7 thrusters 95/65
7 box jumps 24/20