11.12.16

HAPPY BIRTHDAY JON! HAVE A GREAT DAY! :)

Individual warm-up
400m run/row
5 inchworm walk outs
10 PVC dislocates
10 PVC pass throughs
10 lunges w/rotation
:30 couch stretch

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
10 cat->camels
10 push-up plus
30 band pull aparts
30 IR/ER with light weights

A.Strength
4 sets:
Seated single arm DB press x 8-10 reps each arm
Handstand hold x :30
1/2 kneel trunk rotations x 10 reps each side
-rest 2 minutes-

B.Conditioning
4 rounds for time
250m row
8 HSPU
12 KB swings 55/35