6.2.17

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
30 arm circles

Group warm-up
5 inchworm walk outs
10 leg swings
5 downward dog to cobra transitions
10 PVC good mornings
10 lunges with rotation
30 band pull-aparts
20 lat pull downs

BENCHMARK FRIDAY!
"Helen"
3 rounds
400m run
21 KB swings 55/35
12 pull-ups

Cash-out:
3 sets
:40 plank hold or FLR on rings
12 sit-ups with med ball toss (against wall or to a partner)
-rest 1 minute-