1.21.17

Individual warm up

200m row/run

10 lunges with rotation

10 groiners

10 PVC dislocates

10 PVC pass throughs

 

Group warm up

5 world's greatest stretch

:30 couch stretch

:30 box shoulder stretch

10 thoracic spine rotations

20 lat pull downs

20 monster walks

 

A. Strength

20 minutes establish 1RM Clean and Jerk

 

B. Conditioning

4 rounds

200m run

10 thrusters 95/65

8 pull-ups