5.5.17

Individual warm-up
300m run/row
5 inchworm walk outs
10 leg swings
10 groiners
10 leg hugs

Group warm-up
:40 thoracic spine shoulder stretch
10 sidelying arm windmills
10 PVC good mornings
5 world's greatest stretch
5 downward dog to cobra transitions
30 band pull aparts

Benchmark Friday!
Diane
21-15-9
Deadlift 225/155
Handstand push-ups

Cash-out
3 rounds:
Glute ham raises x 10 reps
Plank hold x :40
-rest 1-2 minutes-