8.31.16

Happy Birthday Dad! Enjoy your day!

Individual warm-up
300m run/row
10 leg swings
10 lunges w/rotation
:30 couch stretch
10 groiners

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
:45 hip distraction
10 groiners
30 band pull aparts
10 plank shoulder taps
20 monster walks

A.Strength
Power Clean and jerk
20 minutes to build to a heavy single 

B.Conditioning
8 min AMRAP
25 wall balls 20/14
200m run
25 KB swings 55/35