7.23.16

Individual warm-up
300m run/row
10 legs hugs
10 lunges w/rotation
10 PVC good mornings
5 inchworm walk outs

Group warm-up
:45 hip distraction w/band
10 groiners
10 wall facing air squats
:45 front rack stretch
5 inchworm walk outs
20 band pull aparts
:30 handstand hold 

A.Strength
Every :90 for 15 minutes, complete:
Clean + 2 Front squats (work up)

B.Conditioning
For time:
50 double unders
20 toes to bar
50 wall balls 20/14
20 toes to bar
50 double unders
600m run