2.17.17

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Individual warm-up
200m row
10 PVC good mornings
10 lunges w/rotation
10 groiners

Group warm-up
5 world's greatest stretch
10 standing windmills
10 leg hugs
10 plank shoulder taps
10 scap wall slides
30 band pull aparts

BENCHMARK FRIYAY! 
"Fight Gone Bad'
Three rounds of:
Max reps wall-ball 20/14 x  60 sec
Max reps sumo deadlift high pull 75/55 x 60 sec
Max reps box jumps 20/18 x 60 sec
Max reps push press 75/55 x 60 sec
Max calorie row x 60 sec
-1 minute rest-

*Score = total reps for the 3 rounds