Jan 10 2015

5 min of tag games w/ various holds.
Dynamic shoulder circles
Band dislocates, pull aparts, presses

Banded shoulder stretch:
Overhead / Lats
Pre-squat hip openers

10 Rounds for Time:
Run 150 meters
7 Chest to bar pull-ups
7 Front squats (135/95)
7 Handstand push-ups

Beginners:
Scale pull-ups to ring rows & HSPU to seated dumbbell press
Kipping on HSPU is ok for Rx