10.3.16

HAPPY BIRTHDAY ROB AND PHIL! HAVE A GREAT DAY! :)

Individual warm-up
400 run/row
10 lunges with rotation
5 inchworm walkouts
10 groiners
10 air squats

Group warm-up
:45 front rack shoulder stretch
:45 wrist stretch with band
:45 hip distraction
10 leg swings
20 monster walks
20 wall facing squats

A.Strength
1-Front Squat
5 x 3 @ 80-85%
-rest 2 minutes-
2-8 min EMOM
Even: 5-7 handstand push-ups
Odd: 3-5 chest to bar pull-ups
*Scale appropriately to your skill level

B.Conditioning
4 rounds for time
1 rope climb
5 power cleans 135/95
5 front squats 135/95
10 calorie row