10.12.16

Reminder: We are 10 days out from Barbells for Boobs! Please sign up over by the whiteboard if you will be joining us :)

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
30 arm circles

Group warm-up
5 inchworm walk outs
:40 box shoulder stretch
10 thoracic spine rotations
10 plank shoulder taps
10 scap wall slides
30 band pull aparts

A.Strength
1-Jerks
5 x 2 @ 75-80% of 1RM
-rest 2 minutes-
2-Strict Press
3 x 5 AHAP
-rest 2 minutes-

B.Conditioning
3 rounds for time
300m row
15 burpees
15 ground to overhead 115/75