8.24.16

HAPPY BIRTHDAY VICKI!

CONGRATULATIONS TO JENN AND SHAWN ON THE BIRTH OF THEIR DAUGHTER CALLIE MADISON! WE CAN'T WAIT TO MEET HER!!! 

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
30 arm circles

Group warm-up
5 inchworm walk outs
:40 box shoulder stretch
10 thoracic spine rotations
:30 handstand hold
10 scap wall slides
30 band pull aparts

A.Strength
5 sets:
Push press x 3 reps @70-75%
Single Arm DB row x 10 reps
Suitcase carry x 50m each arm

B.Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
Renegade Rows x 6 reps 40/20
KB swings x 12 55/35
Run 200m