HAPPY BIRTHDAY JOHN! Have a great day! 

REMINDER: SIGN UP FOR THE IN HOUSE COMPETITION/FUNDRAISER AUGUST 5th! Let's come together to help one of our own in a time of need, throw down and have some fun!

Individual warm-up
300m run/row
10 leg swings
10 PVC good mornings
10 leg hugs
10 groiners

Group warm-up
:40 box shoulder stretch
5 inchworm walkouts
5 world's greatest stretch
:30 couch stretch
10 lunges with rotation
20 lat pull downs
10 push up plus
;30 plank hold

3 sets:
Yolk carry x 50m
-rest :30-
Rope climbs x 2 reps/4 lowers
-rest :30-
Sled push x 50m
-rest :30-
Dead ball slams x 3-5 reps
-rest :30-
Dips x 5-10 reps
-rest 2 minutes-
*The plan is to be in groups of 2-3 people and rotate through the stations in some orderly fashion

3 sets:
3 min AMRAP
400m run
MAX effort HR push-ups
-rest 2 minutes