3.9.17

HAPPY BIRTHDAY ASHLEY! HAVE A GREAT DAY :)

Individual warm-up
400m row
5 inchworm walk outs
10 PVC dislocates
10 PVC pass through's
10 push-ups

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
:45 shoulder distraction stretch w/band
10 scap wall slides
2 wall walks
30 band pull aparts

A.Strength
Part 1- Push Press
5 x 3 @ 75-80% of 1RM
-rest 2 minutes-
Part 2- 3 sets:
Strict Press x 5 reps @ 75%
-rest 2 minutes-

B.Conditioning
7 min AMRAP
15 KB swings 55/35
35 double unders
8 HSPU
*Sub 2-3 wall climbs or HR push-ups