1.20.17

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

Group warm-up
high knees x 2
butt kicks x 2
side shuffle x 2
back pedal x 2
5 inchworm walkouts
:30 couch stretch
10 leg swings
:30 hollow hold

BENCHMARK FRIDAY!
"Filthy 50"
For time:
 50 Box jump 24/20
 50 Jumping pull-ups
 50 Kettlebell swings 35/25
 50 Walking Lunges
 50 Knees to elbows
 50 Push press 45/35
 50 Back extensions
 50 Wall ball 20/14
 50 Burpees
 50 Double unders