Warm up(8)
400 Meter Run or 500 Meter Row 

2 rounds:
3 tri push-ups, 6 sit-ups, 9 sl deadlift

1:00 PVC Pass Throughs 
1:00 Alternating Spiderman

Mobility(10:00-18:00)
Couch Stretch – 1:00 each side
Pigeon Pose – 1:00 each side
Banded Shoulder Distraction – 1:00 each side
Elevated Childs Pose (box/bench) – 2:00

skill/teach(18:00-26:00)
close grip push up
db bent over row
db strict press
band pull aparts
sit ups

Run through(26:00-30:00)
Goal of this run through is to practice flow of workout and confirm quality of movement.

5 Close Grip Pushups
5 Dumbbell Bent Over Rows, each (50/35)
5 Strict Presses (empty barbell)
5 Band Pull Aparts
5 Sit-Ups

W. O. D(30:00-60:00)
"Fins Out”
4 giant sets:
10 Close Grip Pushups
15 Dumbbell Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull Aparts
30 Sit-Ups
Rest as needed between rounds

Finisher
:30s halo per side
:30 hip rot per side
30 oblique crunch per