7.7.16

Individual warm-up
300m row
10 PVC good mornings
10 lunges w/rotation
10 PVC dislocates
10 PVC pass throughs

Group warm-up
5 lunge to hamstring stretch
5 inchworm walk outs
:45 plank hold
:45 superman hold
5 downward dog to cobra transitions

A.Strength/Skill
Rotate through the stations for 16 minutes to complete 4 sets each of:
Minute 1- 5-7 unbroken toes to bar/practice stringing reps together without breaking your kip
Minute 2- 30 unbroken DU/:40-:50 sec of DU practice
Minute 3- :40 L side plank
Minute 4- :40 R side plank

B. Conditioning
For time:
10 power cleans 115/75
50 Double Unders
8 Thrusters, 115/75
40 Double Unders
6 power cleans 115/75
30 Double Unders
8 Thrusters 115/75
20 Double Unders
10 power cleans 115/75
10 Double Unders