8.19.16

HAPPY FRIDAY!

Individual warm-up
2 rounds
200m run/row
10 leg swings
10 lunges with rotation
10 groiners

Group warm-up
:30 box shoulder stretch
10 Thoracic spine rotations
10 sidelying windmills
:45 band hip distraction
10 standing windmills
20 monster walks

BENCHMARK FRIDAY
"Kalsu"
At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. 
RX 135/95