4.30.16

HAPPY BIRTHDAY BILL! ENJOY YOUR DAY! :)

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

Group warm-up
5 inchworm walkouts
10 leg swings
10 leg hugs
:30 couch stretch
10 scap wall slides
10 sidelying arm windmills
30 band pull aparts

Complete as many rounds and reps as possible in 6 minutes of:
 10 Pull-Ups
 15 Push Press 75/55
 20 Kettlebell Swings 55/35
Rest 3 minutes, and when the clock reaches 9:00 complete the following…
Complete as many reps as possible in 7 minutes of:
1000m row
Max Burpees
Rest 4 minutes, and when the clock reaches 20:00 complete the following…
 Complete as many reps as possible in 9 minutes of:
 Run 800 Meters
20 Toes to Bar
20 box jumps
Max double unders