Movement Prep:
Scapula series x 1

Warm-up:
A) 2x:

  • 30 second side plank - L
  • 30 second side plank - R
  • 45 second goblet squat hold
  • 15 seconds rest

B) 2x:

  • 12 alternating plank reaches
  • 8 spiderman steps w/ vertical reach
  • 8 see saw steps

C) 2x:

  • 8 empty barbell front squats
  • 8 kip swings
  • 8 empty barbell push press


Fun: 3 Min Waiter Tag

Conditioning:
"Fran"

21-15-9

  • Thrusters (95/65)
  • Pull-ups

Last Seen: 8/21/14, 11/30/13