4.28.17

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
30 arm circles

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
:45 hip distraction
10 leg swings
:30 couch stretch
20 monster walks
30 shoulder IR/ER
-THEN-
3 sets x 4-8 reps of OHS
* Start with an EMPTY barbell and work up in weight each set

Benchmark Friday
"Nancy"
5 rounds
400m run
15 OHS 95/65
*Modify Front squat for overhead squats