10.8.16

Happy Birthday Sal! Have a great day :)

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
5 sets:
2 push press + 1 jerk @ 80-85% of 1RM push press
-rest 2 minutes-

B.Conditioning
9 min AMRAP
15 cal row
8 thrusters 95/65
8 bar facing burpees