Friday 4-8-16

Warm up–

4 Frames rowling

10 OHS

Shoulder mobility

Dynamic stretches

Strength–

Back squat

5-5-5-5-5 (deload)

Conditioning–

1000m Row

100 Wallballs (20#/14#)

50 Burpees

Partition wallballs and burpees any way

16 min cap