9.17.16

GOOD LUCK TO ALL THOSE COMPETING IN TODAY'S FLEX ON THE BEACH EVENT! KILL IT :)

REMINDER: THERE IS NO 10AM CLASS TODAY! THE GYM WILL CLOSE AT 10AM.  

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
5 inchworm walkouts 

Group warm-up
:40 box shouder stretch
10 sidelying arm windmills
10 Push up plus
10 PVC shoulder raises (on the floor)
10 bent over rows with barbell

A.Strength
Bench Press
5 sets x 5 reps @ 75%

B.Conditioning
4 rounds for time:
15 cal row
15 HR push-ups
50m Farmer's carry 55/35