9.23.16

Individual warm-up
300m run/row
5 inchworm walk outs
10 leg swings
10 groiners
10 leg hugs

Group warm-up
:40 thoracic spine barbell stretch
10 sidelying arm windmills
10 PVC shoulder raises (from floor)
10 PVC good mornings 
30 shoulder IR/ER
20 monster walks

Benchmark Friday!
"Diane"
21-15-9
Deadlift 225/155
Handstand push-ups

Cash-out
3 sets:
50m sled push
3-5 dead ball slams
-rest 1-2 minutes-