8.10.16

HAPPY BIRTHDAY DOUG! ENJOY YOUR DAY!

Individual warm-up
200m run
10 PVC dislocates
10 PVC pass throughs
5 inchworm walk outs
10 leg hugs

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
10 scap wall slides
10 leg swings
10 lunges w/rotation
30 band pull aparts

A.Strength
4 sets:
Alternating front rack barbell step ups x 8 reps each leg
Waiter's carry x 20m each arm
Turkish get-up x 2 reps each arm
-rest 2 minutes-

B.Conditionining
3 rounds
400m run
10 box jumps 24/20
15 goblet squats 55/35