8.27.16

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
30 arm circles

Group warm-up
5 world's greatest stretch
10 PVC good mornings
:30 couch stretch
5 downward dog to cobra transitions
:30 hollow hold
:30 superman hold

A.Strength/Skill
Every minute, rotate through the stations to complete 4 sets of (12 minutes)
Minute 1: Double unders 40 unbroken/:40 practice
MInute 2: Turkish get-ups x 2 reps each arm
Minute 3: :40 plank hold in hollow position

B.Conditioning
Two sets for times:
400m run
30 hand release push-ups
20 KB swings 55/35
-Rest 3 minutes-