6.5.17

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

Group warm-up
5 world's greatest stretch
:30 couch stretch
10 leg swings
5 inchworm walkouts
10 thoracic spine rotations
20 monster walks
30 band pull aparts

A.Strength
4 sets:
Front rack reverse lunges (alternating) x 6-8 reps each leg
L-sit DB press x 8-10 reps
Supine ring rows x 8-10 reps
-rest 2 minutes-

B.Conditioning
8 min AMRAP
3 hang power cleans 135/95
6 shoulder to overhead 135/95
9 front squats 135/95
12 calorie row