12.14.16

HAPPY BIRTHDAY BRIAN M! HAVE A GREAT DAY :)

Individual warm-up
300m run/row
10 PVC pass throughs
10 PVC dislocates
10 legs swings
10 groiners

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
10 push-up plus
10 standing windmills
10 scap wall slides
:30 handstand hold 

A.Strength
Part 1: 5 sets
3 Strict Press + 2 Push press
*Build up each set
Part 2: 8 min EMOM
Even: 35 unbroken double unders/:45 practice
Odd: 5-7 unbroken toes to bar/toes to bar kipping practice

B.Conditioning
3 rounds
200m run
12 power snatches 75/55
12 KB swings 55/35