1.4.17

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

Group warm-up
5 lunge to hamstring stretch
10 PVC good mornings
10 lunges w/rotation
5 downward dog to cobra transitions
10 sidelying arm windmills

A. Strengh
1-Deadlift
5 x 2 @ 80%
-rest 2 minutes-
2-8 min EMOM
Even: 3-5 kipping pull-ups or chest to bar pull-ups
*Modify with pull-up negatives or ring rows
Odd: :30 hollow hold

B.Conditioning
3 sets:
300m row
15 KB swings 55/35
20 air squats
10 toes to bar
-rest 2 minutes-
*Score = total time