6.22.17

Individual warm-up

200m row
10 PVC dislocates
10 PVC good mornings
10 lunges w/rotation
5 inchworm walkouts

Group warm-up
5 world's greatest stretch
10 leg swings
:30 couch stretch
10 hip bridges B/10 single leg hip bridges
5 downward dog to cobra transitions
10 sidelying arm windmills
20 monster walks

A.Strength
Deadlift
Set 1: 5 reps @ 65-70%
Set 2: 3 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 2 reps @ 85%
-rest 2 minutes between sets-

B.Conditioning
10 min AMRAP
10 DB snatches, alternating 50/30
6 burpee box jumps 24/20
15 calorie row