Monday 1-5-14

Warm up–

4 Frames Rowling 

10 OHS 

Shoulder mobility

Dynamic stretches 

Strength–

Push press 

5-5-5-5-5

10 Lateral raises between sets 

Conditioning–

1000m Row 

50 KBS 

40 Push ups

30 KB presses (alternating arms) 

20 Goblet squats 

10 KB Lunges (each leg)