8.11.16

HAPPY BIRTHDAY MATT! HAVE A GREEAAAAT DAY! :)

Individual warm-up
300m row
10 PVC good mornings
10 lunges w/rotation
10 PVC dislocates
10 PVC pass throughs

Group warm-up
5 inchworm walkouts
5 downward dog to cobra transitions
10 push-up plus
:45 superman hold
:45 plank hold
30 IR/ER with light weights

A.Strength
5 sets:
Deadlift x 5 reps @ 70-75%
Weighted or Strict pull-ups x 3-5 reps
-rest 2 minutes-

B.Conditioning
3 rounds
20 cal row
6 handstand push-ups
8 deadlifts 185/135