7.7.17

Individual warm-up
300m row
10 air squats
30 arm circles cw/ccw
10 lunges
10 leg hugs

Group warm-up
high knees x 2 lengths of gym
butt kicks x 2
side shuffle x 2
5 inchworm walk outs
10 leg swings
5 lunge to hamstring stretch
10 thoracic spine rotations
30 band pull aparts

BENCHMARK FRIDAY!

"Filthy 50"
For time:
 50 Box jump, 24/20
 50 Jumping pull-ups
 50 Kettlebell swings, 35/25
 Walking Lunge, 50 steps
 50 Knees to elbows
 50 Push press, 45/35
 50 Back extensions
 50 Wall ball shots, 20/14
 50 Burpees
 50 Double unders