11.16.16

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

Group warm-up
:30 couch stretch
5 world's greatest stretch
10 standing windmills
:45 front rack shoulder stretch
10 hip bridges both/10 single leg
:30 hollow hold

A.Strength
Pause Front Squats
5 x 2 @ 75% (3 sec pause at bottom/no bounce)
-rest 2-3 minutes between sets-

B.Conditioning
3 rounds for time
25 double unders
12 pull-ups
12 KB swings 55/35
12 goblet squats 55/35