7.5.17


Individual warm-up

200m row

10 PVC dislocates

10 PVC good mornings

10 leg swings

10 air squats

Group warm-up

5 lunge to hamstring stretch

5 downward dog to cobra transitions

5 inchworm walkouts

10 sidelying arm windmills

:30 pigeon pose each side

10 hip bridges B/10 hip bridges one legged

A.Strength

5 sets:

Deadlifts x 3 reps @ 80%

L-sit DB presses x 5-7 reps (moderate to heavy load)

:30 hollow hold/rock

-rest 2-3 minutes-

B. Conditioning  

8 min AMRAP

8 deadlifts 155/105

12 KB swings 55/35

8 burpee box jumps 24/20