9.20.16

Happy birthdayBrian!! Enjoy your day! :)

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
20 arm circles cw/ccw
10 push-ups

Group warm-up
5 inchworm walk outs
:30 box shoulder stretch
10 thoracic spine rotations
10 plank shoulder taps
30 band pull aparts

A.Strength
1-Push Press
15-20 minutes establish 1RM push press
2-8 min EMOM
Even: 3-5 HSPU
Odd: 35 unbroken double unders/double under practice

B.Conditioning
3 rounds for time:
300m run
10 burpees
15 KB swings 55/35