10.29.16

HAPPY BIRTHDAY SGT. KRIS! HAVE A GREAT DAY!

Individual warm-up
200m run/row
10 leg swings
10 lunges w/rotation
5 inchworm walkouts
10 groiners

Group warm-up
:30 couch stretch
:45 hip distraction
10 leg swings
10 groiners
20 wall facing squats
20 monster walks 

A.Strength
Back Squat
5 x 2 @ 80-85%
-rest 2 minutes-

B.Conditioning
12 min AMRAP
200m run
12 KB swings 55/35
8 pull-ups
6 HSPU