Thursday 3-19-15

Warm up–

2 Rounds

50′ Overhead Duck walk (PVC)

20 Shoulder taps 

10 Ring rows (2 sec hold at top)

Shoulder mobility 

Dynamic stretches

Strength–

Push Press

6-6-3-3-1-1

Conditioning–

12 min EMOM

Even- 8 Push press (95#/65#)

Odd- 10 Ring Dips