10.18.16

Please join us Saturday, October 22nd for our Barbells for Boobs event starting at 10am with potluck to follow :)  Donate Here! https://fundraise.barbellsforboobs.org/fundraise/team?ftid=94198

Individual warm-up
200m run/row
10 lunges with rotation
10 leg swings
10 groiners

Group warm-up
:30 couch stretch
5 world's greatest stretch
:45 front rack shoulder stretch
:45 wrist stretch with band
10-15 lat pull downs
20m waiter's carry each arm
:30 hollow hold

A. Strength 

4 sets:
Front rack box step-ups x 8-10 reps each leg
Turkish get-ups x 2 reps each arm
Single arm DB rows x 10 reps each arm
-rest 2 minutes-

B.Conditioning
4 rounds
10 thrusters 95/65
8 toes to bar
200m run