Warm up–
2 rounds
10 Burpees
30 Double unders
15 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back Squat
3-3-3-3-3
Conditioning–
14 min AMRAP
20 Sit ups
7 Front Squats (135#/95#)
30 Double unders
Schedule for Friday December 26, 2014
Rocky Point
8am,9am,4:30pm and 5:30pm
Lake Grove
9am,4:30pm,5:30pm and 630pm