6.27.17

ONCE AGAIN, HAPPY BELATED BIRTHDAY AIDAN! :)

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 push-ups

Group warm-up
:40 box shoulder stretch
5 inchworm walkouts
10 push-up plus
20 lat pull downs with band
30 IR/ER with light weights
:30 handstand hold

A.Strength
5 sets:
Bench press x 5 reps 70-75%
Farmer's carry x 50m
-rest 2 minutes-

B.Conditioning
For time:
 1000m run
-then 4 rounds-
5 HSPU
7 pull-ups
9 box jumps 24/20
*Sub HSPU for 2 wall walks, HSPU on a box or 10 HR push-ups