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