6.10.17

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
10 lunges with rotation
5 downward dog to cobra transitions
5 inchworm walk outs

A.Strength
4 sets:
Farmer's carry x 50m
Plank hold x :45
Wall climbs x 2-3 reps (scale with L-sit DB press x 5-7 reps)
-rest 2 minutes-

B.Conditioning
For time: 
400m run
20 KB swings 55/35
30 HR push-ups
20 push press 95/65
30 abmat sit-ups
20 burpees
400m run