5.19.17

Individual warm-up
2 rounds
200m row
10 PVC dislocates
10 PVC pass thru's
10 leg swings


Group warm-up
:40 box shoulder
10 sidelying arm windmills
:30 couch stretch
5 lunge to hamstring stretches
10 leg swings
30 band pull-aparts
20 monster walks

BENCHMARK FRIDAY!
"Fran"
21-15-9
Thrusters 95/65
pull-ups

Cash-out
3 sets:
50m sled push
10 glute ham raises
:20-:30 wall sit
-rest 1-2 minutes-