2.8.17

Individual warm-up
300m row
5 inchworm walkouts
10 groiners
10 lunges with rotation
10 air squats

Group warm-up
5 world's greatest stretch
:30 couch stretch
10 leg swings
10 lunges with rotation
5 downward dog to cobra transitions
20 monster walks
20 lat pull downs

A.Strength
Every 2 minutes for 20 minutes (10 sets), build up in the complex:
Hang clean + clean + front squat
*Start at about 50-60% of 1RM

B.Conditioning
4 rounds for time:
10 toes to bar
6 DB ground to overhead 40/20 (pair of DB)
200m row/run
*You may scale up and attempt 50/35 for G2OH-Rx+