4.29.16

Individual warm-up
200m run/row
5 inchworm walkouts
10 leg hugs
10 groiners
10 PVC good mornings

Group warm-up
5 world's greatest stretch
5 lunges w/rotation
10 leg swings
:45 front rack shoulder stretch w/band
10 push-up plus
30 arm circles cw/ccw

BENCHMARK FRIDAY!
"Elizabeth"
21-15-9
Power clean 135/95
Ring dips

Cash-out
4 sets:
Row sprints :30 on/:30 off
-then-
3 sets:
Med ball sit-ups x 10-12 reps
*Toss against wall (rest 1 minute)