12.9.16

Individual warm-up
300m run/row
10 leg swings
10 PVC good mornings
:30 couch stretch
10 groiners

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
:45 front rack stretch w/band
:30 couch stretch
10 lunges w/rotation
:30 hollow hold

BENCHMARK FRIDAY!
"The Chief"
Five sets
3 min AMRAP
3 power cleans 135/95
6 push ups
9 air squats
-Rest 1 minute- *Pick up where you left off each round. Score = Total rounds