6.26.17

HAPPY BELATED BIRTHDAY AIDAN! WE HOPE IT WAS GREAT :)

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
10 thoracic spine rotations
5 inchworm walkouts
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
5 x 3 @  75-80% of new 1RM
-rest 2 minutes between sets-

B.Conditioning
3 rounds
400m run
10 single arm DB thrusters (5 right/5 left) 40/20 RX 50/30 Rx+
8 burpees