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 

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