3.16.17

HAPPY BIRTHDAY TERRY!! HAVE A GREAT DAY! :)

Individual warm-up
200m row/run
5 inchworm walk outs
10 leg swings
10 lunges w/rotation
10 leg hugs

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
10 push-up plus
20 lat pull-downs
10 scap wall slides
:45 plank hold

A.Strength/Skill
Every minute, rotate through the stations to complete 4 sets each of:
Station 1: 1-2 rope climbs/2-4 rope lowers
Station 2: :30 hollow hold
Station 3: 20m waiter's carry each arm
Station 4: 35 unbroken double unders/:30-:40 practice

B.Conditioning
4 rounds for time
8 bar facing burpees
25 double unders
8 power cleans 135/95