10.14.16

HAPPY BIRTHDAY KALLI AND GREG! HAVE A GREAT DAY :)

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

:40 thoracic spine barbell stretch
10 thoracic spine rotations
:45 hip distraction
10 leg swings
10 lunges w/rotation
20 monster walks
30 shoulder IR/ER

Benchmark Friday
"Nancy"
5 rounds
400m run
15 OHS 95/65
*Modify Front squat for overhead squats