6.24.17

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 Front Squats with pause at bottom
5 x 3 @70-75%
*3 seconds down, 3 second pause at bottom
-rest 2-3 minutes between sets-

B.Conditioning
3 Rounds for time of:
30 Double-unders
20 KB swings 55/35
10 pull-ups
5 Squat Cleans 155/105