10.7.16

HAPPY BIRTHDAY ARIANA!! HAVE A GREAT DAY :)

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
30 arm circles

Group warm-up
5 inchworm walk outs
10 leg swings
5 downward dog to cobra transitions
10 PVC goodmornings
10 lunges with rotation
30 band pull-aparts
10 ring rows 

BENCHMARK FRIDAY!
"Helen"
3 rounds
400m run
21 KB swings 55/35
12 pull-ups

Cash out:
3 sets
:30 hollow hold
:30 superman hold
:30 plank hold
:90 rest