6.4.16

HAPPY BIRTHDAY SEAN AND MIKE! ENJOY YOUR DAY :)

GOOD LUCK TO MIKE AND SCOTT AT THEIR COMPETITION TODAY! If you are around head down to CF Hidden Pond Park and cheer them on!! 

Individual warm-up
200m row/run
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
30 band pull aparts
10 push-up plus
:30 superman hold

A.Strength
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.

B.Conditioning
4 rounds
200m run
12 KB swings 55/35
16 Overhead walking lunge steps w/KB
*8 with R arm/8 with L arm