Friday 9-26-14

Warm up–

4 Frames Rowling 

10 OHS

Shoulder mobility 

Dynamic stretches

Strength–

Front Squat 

3-3-3-3-3 (31X1)

Conditioning–

1000m Row 

50 Thrusters (45#/35#)

30 Bar muscle ups (Sub 3 Pull ups/3 Box Dip for 1 muscle up)

14 min Cap