6.18.16

Individual warm-up
200m row/run
10 PVC dislocates
10 PVC pass throughs
10 leg swings
10 leg hugs

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
5 downward dog to cobra transitions
30 band pull aparts
10 push-up plus
:30 superman hold

A. Strength
EMOM 14 minutes
Even- 3 OHS (choose a weight that you are technically sound with. If you have trouble OHS, due to mobility or pain issues, front squat instead)
Odd-Double under practice!! :) OR 25 unbroken 

B.Conditioning
3 rounds
400m run
8 Overhead Squats 95/65
10 Chest-to-Bar Pull-Ups
12 Box Jump-Overs 24″/20″