6.11.16

Individual warm-up
400m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
10 leg swings

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
5 downward dog to cobra transitions
30 band pull aparts
10 push-up plus
:30 superman hold
 

A.Strength
1-Strict Press
5 x 3
-rest 2 minutes between sets-
2- 3 sets
Barbell hip bridges x 8
GHD back extensions x 10
-rest 1-2 minutes-

B.Conditioning
12 min AMRAP
100m farmer's carry 55/35
10 pull-ups
8 burpees