1.14.17

Individual warm-up
300m row
5 inchworm walk outs
30 arm circles
10 lunges
10 leg hugs

Group warm-up
5 world's greatest stretch
10 PVC good mornings
10 legs swings
:30 couch stretch
20 lat pull downs
:30 hollow hold
:30 superman hold

A. Strength
Part 1- Power clean
20 minutes build to a heavy 3 singles
*After each rep, drop the bar and reset yourself. These are not meant to be touch and go reps
Part 2- 3 sets
1-2 rope climbs/2-4 rope lowers
2 Turkish get-ups each arm
-rest 1-2 minutes-

B.Conditioning
10 min AMRAP
14 toes to bar
10 Left arm overhead walking lunges 45/25 KB
14 abmat sit-ups
10 Right arm overhead walking lunges 45/25 KB