7.11.17

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 brdiges B/10 hip bridges one legged

A.Strength
Front squat
20 minutes to find a new 1RM

B.Conditioning
For time:
800m row
-then-
3 rounds
7 Front squats 135/95
7 bar facing burpees
-then-
40 wall balls 20/14