6.20.16

HAPPY BIRTHDAY GINO! ENJOY YOUR DAY! :)

Individual warm-up
200m row/run
10 PVC dislocates
10 PVC pass throughs
10 leg swings
10 leg hugs

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
5 downward dog to cobra transitions
30 band pull aparts
10 scap wall slides
:30 handstand hold

A.Strength
1- EMOM 10 min
Even- 1-2 wall climbs
Odd- Single arm DB Press x 6-8 reps each arm
2-Every :90 for 12 minutes, perform 1 push presh + 1 split jerk

B.Conditioning
8 min AMRAP
6 Shoulder to overhead 115/75
9 Box jumps 24/20
12 Hand release push-ups