12.30.16

A VERY BELATED HAPPY BIRTHDAY TO HEIDI!! :)

REMINDER: The gym will be closed this Sunday and Monday we are on a modified schedule. 9:30am, 10:30am classes and open gym 3:30-5

Individual warm-up
2 rounds
200m row
10 PVC dislocates
10 PVC pass throughs
10 leg swings

Group warm-up
:40 box shoulder
10 sidelying arm windmills
:30 couch stretch
10 groiners
10 leg swings
30 band pull-aparts

BENCHMARK FRIDAY!
"Fran"
21-15-9
Thrusters 95/65
pull-ups

Cash-out
5 sets:
Row sprint x :45
Hollow hold x :30
-rest 90 seconds-