8.18.16

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

Group warm-up
5 world's greatest stretch
10 leg swings
10 leg hugs
:30 couch stretch
5 downward dog to cobra transitions
10 groiners

A.Strength
Rotate through the stations for 15 minutes to complete 5 sets each of:
Minute 1- 1-2 rope climbs or 2-4 rope lowers
Minute 2- 30 unbroken DU/:40-:50 sec of DU practice
Minute 3- :30 FLR on rings or plank hold

B.Conditioning
10 min AMRAP
15 cal row
7 pull-ups
50m farmer's carry 55/35