2.11.17

Individual warm-up
300m row
5 inchworm walkouts
10 groiners
10 leg swings
10 air squats

Group warm-up
:40 box shoulder stretch
10 Thoracic spine rotations
5 downward dog to cobra transitions
:30 couch stretch
10 lunges with rotation
10 groiners
20 monster walks
:30 handstand hold

A.Strength
Four sets of:
Bulgarian split squats x 8 reps each leg
5 Single-Arm DB Push Press + 50m Waiter’s carry (Left Arm)
(go as heavy as possible; after the fifth push press, go directly into the walk)
5 Single-Arm DB Push Press + 50m Waiter’s carry (Right Arm)
-rest 2 minutes-

B.Conditioning
3 rounds
400m row
10 chest to bar pull-ups
20 wall balls 20/14