Individual warm up
200m row/run
10 PVC dislocates
10 PVC pass throughs
10 leg swings
10 leg hugs

Group warm up
5 lunge to hamstring stretch
5 inchworm walk outs
10 PVC good mornings
:30 couch stretch
5 downward dog to cobra transitions
10 hip bridges B/0 hip bridges single leg

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

5 rounds for time of:
15' Rope climb, 3 ascents (sub 3-5 rope lowers)
10 Toes to bar
21 Walking lunge steps with 45lb/25lb plate held overhead
Run 400 meters