12.3.16

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
10 PVC good mornings
10 walking lunges

Group warm-up
5 lunge to hamstring stretch
5 downward dog to cobra transitions
10 leg swings
:30 couch stretch
5 inchworm walk outs
10 push up plus

A.Strength
Every 3 minutes for 21 minutes, complete (7sets):
Deadlift x 3-5 reps 75-80% (heavyish)
HSPU x 3-7 reps or :30 handstand hold
*This is not meant to be performed at WOD pace

B.Conditioning
9-15-21
Cal row
HR push-ups
power cleans 115/75