11.21.16

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

Group warm-up
5 world's greatest stretch
:30 deep couch stretch
10 groiners
20 monster walks
10 lat pull-downs

A.Strength
4 sets
Front Squat x 8 reps @ 70% of 1RM
Ring rows x 6-8 reps @ 3111 tempo
-rest 2-3 minutes-

B.Conditioning
4 rounds for time
10 alternating DB snatches 40/20
8 burpee box jump overs 24/20
4 chest to bar pulls-ups Rx/2 Muscle ups (bar or ring) Rx+