4.15.17

Individual warm-up
200m run/row
10 PVC dislocates
10 standing windmills
5 lunge to hamstring stretch
:30 hollow hold

Group warm-up
:30 box shoulder stretch
10 thoracic spine rotations
10 push-up plus
5 inchworm walk outs
30 band pull aparts
:30 plank hold

A.Strength
Rotate through the stations every minute to complete 4 sets each:
Minute 1: L-sit DB press x 6-8 reps
Minute 2: :30 R side plank hold
Minute 3: :30 L side plank hold
Minute 4 (additional time for this station): Suite case carry x 50m each side
-rest 90 seconds-

B.Conditioning
For time:
800m run
30 wall balls 20/14
30 KB swings 55/35
30 push press 95/65
400m run