5.9.17

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-Pause Back Squats
5 x 3 @ 75%
*3 seconds down, 3 second pause at the bottom
-rest 2-3 minutes between sets-

B.Conditioning
Three sets
3 min AMRAP
200m run
8 bar facing burpees
Squat cleans x max reps 135/95
-rest 2 minutes-
*Score = total number of cleans for 3 rounds