6.1.17

HAPPY BIRTHDAY CHELSEA! HAVE A GREAT DAY

Individual warm-up
300m run/row
10 leg swings
10 PVC good mornings
10 leg hugs
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
Tempo Back squat
5 x 3 @ 75% of new 1RM
*3 seconds down, rebound out of bottom
-rest 2-3 minutes between sets-

B.Conditioning
For time:
400m run
15 wall balls 20/14
30 double unders
200m run
15 thrusters 95/65
30 double unders
400m run
15 wall balls 20/14
30 double unders
200m run