9.1.16

Individual warm-up
200m row/run
5 inchworm walk outs
10 leg swings
10 lunges w/rotation
10 leg hugs

Group warm-up
:40 box shouder stretch
10 sidelying arm windmills
10 plank shoulder taps
:30 couch stretch
10 leg swings
10 Paloff press's each side 

A. Strength/Skill
16 min EMOM-Complete 4 sets each of:
Minute 1- Bottom's up KB carry x 20m each arm
Minute 2- Supine ring rows x 10 (take 3 seconds to lower)
Minute 3- Side plank right x :30
Minute 4- side plank left x :30

B.Conditioning
4 sets
Row 500m
-rest 3 minutes between sets-
*Score total time