4.29.17

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
10 lunges with rotation
30 arm circles

Group warm-up
5 inchworm walk outs
high knees x 2
butt kicks x 2
side shuffle x 2
back pedal x 2
:30 couch stretch
5 lunge to hamstring stretchs
:30 couch stretch
10 plank shoulder taps
30 band pull aparts

A.Strength/Skill
4 sets:
Rope climbs x 1-2 reps
Sledge hammer tire slams x 10 reps each arm
Sled push x 50m
Glute ham raises x 5-10 reps
Dead ball carry x 50m
-rest 2-3 minutes-

B.Conditioning
For time:
200m run
15 wall balls 20/14
20 double unders
30 abmat sit-ups
400m run
15 pull-ups
20 double unders
30 KB swings 55/35
200m run