6.16.16

5 more days until thewellness challenge begins! Make sure you sign up! THERE ARE PRIZES :)

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
Every minute, on the minute, for 15 minutes:
Minute 1 –  Dips x 5-10 reps
Minute 2 – Suitcase carry x 50m each side
Minute 3 – Rope climb x 1-2 reps (15-20 feet)

B.Conditioning
3 rounds
20 cal row
40 double unders
20 HR push-ups