Individual warm-up
200m run
10 PVC dislocates
10 PVC pass throughs
5 inchworm walk outs
10 leg hugs

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
10 scap wall slides
10 leg swings
10 lunges w/rotation
30 band pull aparts

Benchmark Friday!
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
20 min AMRAP
10 push press 115/85
10 kettlebell swing 55/35
10 box jumps 24/20