11/10/14

4:45 and 7:00

Warm-up:
10 PVC squat with overhead push
6-8 dislocates
10 inverse hamstrings
10 lateral monster walks
20 side plank lifts(10,10)
10 supermen
10 scorpions(5,5)
20 hydrant kick backs
10 cat and camel
20 leg lowers(10,10)

Mobility:
wall slides
10 sunrises
tennis ball on mid back to shoulders and top of butt
1 min at bottom of squat

4 rounds of:
21 wall ball
18 pull-ups or body rows
15 db swings
12 handstand push-ups

5:30 and 10a.m.

Strength: 5x5 Bulgarian split squats

Conditioning:

3 three minute AMRAP
swings
step-ups

push-ups
squats

ball slams
overhead taps

Record # of rounds completed for each AMRAP