6.25.16

HAPPY BIRTHDAY AIDAN AND KIRA! ENJOY YOUR DAY! :)

GOODLUCK TO JOE AND PHIL AT YOUR COMPETITON!! CRUSH IT! 

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

A.Strength
1-10 min EMOM
Even-HSPU x 3-5 reps
Odd- Double under practice/30 unbroken
2- Push Press
5 x 2 reps @ 75-80% of 1RM
-Rest 2 minutes-

B.Conditioning
3 rounds
20 cal row
15 wall balls 20/14
8 burpees over the rower