7.3.17

JULY 4th CLASSES ARE 9am AND 10am ONLY! :)

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
10 sidelying arm windmills
30 arm circles

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
5 inchworm walk outs
10 scap wall slides
20 tricep push-downs
20m bottom's up KB carry each arm
:30 handstand hold or plank hold

A.Strength
Part 1: Push Press
5 x 2 @ 75-80%
-rest 2 minutes between sets-
Part 2: Strict Press
3 x 8 (as heavy as possible)
-rest 2 minutes between sets-

B.Conditioning
For time:
600m row
20 ground to overhead 95/65
40 double unders
20 cal row
40 abmat sit-ups