6.20.17

HAPPY BIRTHDAY GINO! ENJOY THE DAY :)

Individual warm-up
200m row
10 PVC dislocates
10 PVC good mornings
10 lunges w/rotation
30 arm circles cw/ccw

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
Push Press
20 minutes to find new 1RM

B.Conditioning
9 min AMRAP
250m row
4 man makers 40/20
25 double unders