12.22.16

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

Group warm-up
5 inchworm walkouts
10 push up plus
10 lat pull downs with band
10 plank shoulder taps
30 band pull aparts 

A.Strength
Rotate through the stations every minute to complete 4 sets each (16 min)
Station 1: 5-7 unbroken toes to bar or toes to bar practice
Station 2: FLR on rings or plank x :30
Station 3: 40 unbroken double unders or double under practice
Station 4: Turkish get-up x 2 reps each arm 

B.Conditioning
21-18-15-12-9
calorie row
abmat sit-up
DB snatch (alternating arms) 40/20