4.1.17

Individual warm-up
200m row
10 PVC dislocates
10 PVC good mornings
10 lunges w/rotation
30 arm circles cw/ccw

Group warm-up
high knees x 2
butt kicks x 2
side shuffle x 2
back pedal x 2
5 world's greatest stretch
10 leg swings
10 PVC good mornings
20 tricep pull downs
20 hip bridges

A.Strength
Rotate through the stations to complete 4 sets each of:
Station 1: Dips x 3-5 reps
Station 2: *Heavy bear hug carry x 60m
Station 3: Glute Ham raises x 5-10 reps
Station 4: **Strict/Weighted pull-ups x 3-5 reps
-rest 2 minutes between sets-
*For the carry use a weight or D-ball.
**Modify pull-up station with negatives, band assisted or ring rows

B.Conditioning
For time:
4 rounds
250m row
5 pull-ups
10 handstand push-ups
15 air squats
*Modify HSPU with 2-3 wall walks or 10 HR push-ups