6.3.16

Individual warm-up
300m run/row
5 inchworm walk outs
10 leg hugs
10 lunges w/rotation
10 PVC dislocates

Group warm-up
:30 couch stretch
5 world's greatest stretch
10 sidelying windmills
30 IR/ER with light weights
10 groiners
10 wall facing air squats

BENCHMARK FRIDAY!
"Jackie"
1000m row
50 thrusters 45/35
30 pull-ups

Cash-out
 3 sets:
Right side plank x :45
Plank x :60
Left side plank x :45
-Rest 1 minute