6.19.17

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
Back squat
5 x 5 @ 70-75% 

-Rest 2-3 minutes between sets-

B.Conditioning
3 rounds
400m run
7 thrusters 95/65
14 KB swings 55/35