4.28.16

Individual warm-up
200m run/row
10 walking lunges
10 leg swings
10 groiners
10 leg hugs

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
10 lunges w/rotation
5 downward dog to cobra transitions
30 band pull aparts
20 IR/ER with light weights

A. Strength/Skill
20 min EMOM-Rotate through the stations to complete 4 sets of each:
Station 1- Back rack alternating reverse lunges x 8 reps each leg
Station 2- 1 rope climb/2 rope lowers
Station 3- Waiter's carry w/DB or KB x 20m each arm
Station 4- One legged RDL's w/KB or DB x 6-8 reps each leg
Station 5- Hollow hold or rock x :30-:40

B.Conditioning
5 rounds for time:
200m run
7 power snatches 95/65
7 bar facing burpees