10.13.16

Individual warm-up
300m row
10 PVC good mornings
10 lunges w/rotation
10 PVC dislocates
10 PVC pass throughs

Group warm-up
5 lunge to hamstring stretch
5 downward dog to cobra transitions
:30 couch stretch
10 leg swings
:30 hollow hold
30 shoulder IR/ER

A.Strength/Skill
4 sets:
Supine ring rows x 10
1/2 kneel trunk rotations with band x 8 reps each side
Waiter's carry x 20m each side
Pull-up or ring muscle up kip x 5-10 reps
-rest 1-2 minutes-

B.Conditioning
4 rounds
200m run
8 toes to bar
10 box jump overs 24/20