7.22.16

Individual warm-up
2 rounds
200m row
10 PVC dislocates
10 PVC pass throughs
10 leg swings
10 air squats

Group warm-up
:40 box shoulder stretch
10 sidelying arm windmills
:30 couch stretch
10 groiners
10 leg swings
20 monster walks
10 push-up plus

BENCHMARK FRIDAY!
"Fran"
21-15-9
Thrusters 95/65
pull-ups

Cash-out
5 sets:
Ball slams x 3-5 sets
100m sprint
-1 minute rest-