5.25.17

HAPPY BIRTHDAY PHIL! HAVE A GREAT DAY ! :)

Individual warm-up
300m run/row
10 leg swings
10 PVC good mornings
:30 couch stretch
10 groiners

Group warm-up
:40 box shoulder stretch
5 inchworm walkouts
10 thoracic spine rotations
20 tricep push downs
20m bottom's up KB carry each arm
20m waiter's carry each arm
:30 plank hold

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

B.Conditioning
8 min AMRAP
250m row
8 hang power cleans 115/75
6 push press 115/75
6 burpees