11.5.16

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

Group warm-up
5 lunge to hamstring stretch
5 inchworm walk outs
10 PVC good mornings
:30 couch stretch
5 downward dog to cobra transitions
10 plank shoulder taps

A.Strength
4 sets:
Box step-ups w/DB x 10 reps each leg
Single arm DB rows x 10 reps each arm
Suitcase Carry x 50m each arm
-rest 2 minutes-

B.Conditioning
For time:
15 KB swings 70/55
12 deadlifts 185/135
15 wall balls 20/14
600m run
15 wall balls 20/14
12 deadlifts 185/135
15 KB swings 70/55