1.11.17

Individual warm-up
2 rounds
200m run/row
10 leg swings
10 groingers
10 lunges with rotation

Group warm up
5 world's greatest stretch
:45 hip distraction w/band
10 leg swings
:30 couch stretch
20 wall facing air squats
20 monster walks 

A.Strength
Back squat
5 x 3 @ 80%
-rest 2 minutes-

Conditioning
For time:
30 thrusters (95/65#)
500m row
40 toes to bar
300m row
50 goblet squats 55/35
100m row