Friday 7/1/11

Warmup
Thoracic mobility on foam roller
10x pvc dislocate
5x pvc windmill each direction
10x pvc overhead squat

3 rounds
5x Kettlebell push press per side
3x kettlebell windmill per side

Strength
5×1 Push press (90%)
5×1 Push jerk (90%)

Conditioning
AMRAP 8 minutes
With a partner, alternate the following movements:
8x Sandbag clean/shoulder and squat (4 on each side)
4x 50M shuttle run
both partners must finish their movement before switching