June 19, 2015

A) 2 minute row 

1 minute roll out upper thoracic

1 minute Banded distraction on Rig

1 minute Couch Stretch/side

1 minute Runners stretch (lunge position)/side

1 length of Banded Monster Walks

Scap activation
B) Every 90 seconds for 15 minutes:

-Front Squat x 3 @ 80%

-Bent Over Row x 8-10
C) 6 Rounds for time

155#/100# Thruster x 6

12 Ring rows

12 Kettlebell Swings 70#/55#

45 seconds rest

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