6.17.17

Individual warm-up
400m row
5 lunge to hamstring stretches
10 PVC dislocates
10 PVC pass through's
10 push-ups

Group warm-up
5 inchworm walk outs
10 leg swings
10 groiners
5 downward dog to cobra transitions
20 wall facing squats
:30 hollow hold

A.Strength
5 sets:
DB/KB box step-ups x 6-8 reps each leg
Waiter's carry x 20m each arm
1/2 kneel Paloff press to overhead x 10
-rest 2 minutes-

B.Conditioning
4 rounds
12 wall balls 20/14
6 toes to bar
250m row
10 push press 95/65