6.28.17

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
10 Russian baby makers
10 lunges w/rotation
20 monster walks
10 hip bridges B/10 hip bridges one legged

A.Strength
Back squat
5 x 5 @ 75%
-rest 2-3 minutes between sets

B.Conditioning
3 rounds for time
20 calorie row
15 wall balls 20/14
12 kettlebell swings 55/35