8/10/2016

-Warmup

400M row

3 slow rounds

10 kips

10 PVC pass throughs

-Mobility

1 min pigeon

1 min benched shoulders

-Conditioning

20 min AMRAP

200M run

30 air squats

20 toes to bar

10 hang db snatch(below knee) per arm 55/35

-Cooldown

200M walk

Repeat stretches