8.29.16

HAPPY BIRTHDAY ANDREA! 29 never looked so good :) ENJOY YOUR DAY!

ANNOUNCEMENT: 11am class on Saturdays is cancelled going forward.

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

Group warm-up
:30 couch stretch
5 world's greatest stretch
10 leg swings
10 groiners
10 push-up plus
:30 hollow hold

A.Strength
4 sets:
Weighted Back rack box step-ups x 6-8 reps each leg
Rope climbs x 1-2 reps
-rest 2 minutes-

B.Conditioning
For time:
500m row
10 ground to overhead 115/75
12 toes to bar
10 ground to overhead 115/75
12 pull-ups
10 ground to overhead 115/75
400m run