4.14.17

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
30 arm circles

Group warm-up
5 inchworm walk outs
10 leg swings
:30 couch stretch
10 PVC good mornings
20 monster walks
20 lat pull downs

Benchmark Friday
"Elizabeth"
21-15-9
Clean 135/95
Ring dips

Cash-out
3 sets:
50m sled push
3-5 ball slams
-rest 1-2 minutes-