June 12 2015

Shoulder circles + Hip circles
Sampson Lunges + V-walk outs
Band shoulder stretch: anterior, posterior, lats
2 Rounds:
8-10 Crossover W’s
8-10 Ring Rows
6-8 Pushups
8-12 Jumping Squats

Every 90s x 6 sets
– Dynamic effort 60-70%
– Don’t go to max, keep bar moving fast with good technique
– Between sets, prep for Cindy (hip openers, hangs, beat swings etc.)

20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats

Easy 5 min row or run cool-down
Crossover plyo