6.15.16

Individual warm-up
300m run/row
10 legs swings
10 groiners
10 PVC good mornings
:30 couch stretch 

Group warm-up
:45 hip distraction w/band
5 world's greastest stretch
10 leg hugs
20 monster walks
:30 hollow hold
warm up clean 

A.Strength
Every :90 seconds, for 18 minutes (12 sets):
Clean Pull + Power Clean + Clean @ 70-75% of 1RM clean 

B.Conditioning
15 min AMRAP
200m run
15 wall balls 20/14
20 abmat sit-ups