11.8.16

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

Group warm-up
:30 couch stretch
5 inchworm walkouts
:40 box shoulder stretch
10 Thoracic spine rotations
10 leg swings
30 band pull aparts
20 monster walks

A.Strength
20 minutes to build up in the complex
1 clean (full squat if you can) + 2 push press + 1 jerk

B.Conditioning
4 rounds for time
25 double unders
12 front squats 115/75
6 shoulder to overhead 115/75