3.13.17

REMINDER: We will be making some changes to the schedule within the next couple weeks. Check back here and the whiteboard for details coming soon.

Individual warm-up
400m row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
10 push-ups

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
10 push-up plus
5 inchworm walkouts
:45 shoulder distraction stretch
30 band pull-aparts

A. Strength
Part 1: 10 min EMOM
Strict press x 2 reps
Start light and build each set
Immediately followed by...
Part 2: 10 min EMOM
Push press x 1
*Build to today's heavy single

B.Conditioning
8 min AMRAP
40 double unders
20 KB swings 55/35
15 wall balls 20/14