10/20/2016

-Warmup

Every 30 secs for 5 mins

3 BURPEES

5 air squats

-Mobility

2-3 min foam roll

1 min hamstrings

1 min couch

1 min benched shoulders

1 min lats

-Conditioning

"Beach body Thursday"

4 rounds not for time

8 R. Arm bench press 55/35

8 L. Arm bench press

8 R. Arm bent over row 55/35

8 L. Arm bent over row

16 Banded tricep pushdowns

16 empty bar curls 45/35