Warm up–
2 Rounds
40 Double unders
10 Burpees
Shoulder mobility
Dynamic stretches
Strength–
10 min EMOM
5 Behind the neck strict press
5 Lateral raises
Conditioning–
50-40-30-20-10
Double unders
Sit ups
10 HSPU between rounds
Schedule for Friday 11-27-15
Rocky Point:
8am,9am,430,530 and 630
Lake Grove:
9am,530 and 630