5.9.16

HAPPY BIRTHDAY WILL! ENJOY YOUR DAY!

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
5 inchworm walkouts
10 push-ups

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
5 downward dog to cobra transitions
10 push-up plus
30 IR/ER
30 Band pull aparts

A.Strength
Push press
5 x 5 @75% of new 1RM from last week
-rest 2 minutes between-

B.Conditioning
5 rounds for time:
250m row
6 HSPU
6 pull-ups (chest to bar some if you can...next Open season will be here before you know it!)