7.19.16

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
10 lunges w/rotation
10 standing windmills

Group warm-up
5 lunge to hamstring stretch
5 inchworm walk outs
:30 hollow hold
:30 superman hold
10 overhead walking lunge steps (plate)

A.Strength
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 10-15 Kettlebell Swings (heavy...sharing is caring)
Minute 2 – 2-3 Wall Climbs
Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 – 40 seconds of plank

B.Conditioning
4 rounds for time:
200m run
8 toes to bar
6 power cleans 135/95