1.19.17

Individual warm-up
2 rounds
200m row
10 PVC dislocates
10 PVC good mornings
10 leg swings
10 air squats

Group warm-up
5 world's greatest stretch
:30 couch stretch
5 lunges w/rotation
5 downward dog to cobra transitions
20 hip bridges
10 monster walks 

A.Strength
5 sets:
Deadlift x 2 reps about 80% of 1RM
Supine ring rows x 10 reps
Handstand push-ups x 3-8 reps
*Use the HSPU time to work on them if you are not able to peform them efficiently. Modify with eccentrics or substitute 2-3 wall walks
-rest 2 minutes-

B.Conditioning
3 rounds
400m run
12 handstand push-ups
8 deadlifts 185/135