shoulders and more shoulders

Warm up:
Pass throughs x10
Rotator cuff Warm up
IR Stretch x4 each arm
inch worm x 3
lunge down and back
Handstand hold x3 (20 seconds each)

Skill Work; Foundational movement
Press/Push Press/Push Jerk

500 Meter run THEN -
5 RFT
5 Push Press (PVC)
5 Over head lunges with DB
5 Push Jerks (PVC)
5 Burpees

These should be perform with superb to perfect form with the light weight. It should also be done at a very high level of intensity to get the Metabolic conditioning factor.

Steven: 11:14/12#
Barbie: 14:24/#5
Lori: 10:50/
Jerry: 12:03
Amanda: 11:12/PVC
Britni: 11:28/#5
Matt W: 10:54/20#/ #10 total for overhead
Ana: 12:29/10#

Bottom to Bottom Tabata This

Warm up:
pass throughs x10
Rotator Cuff WU
IR stretch
Lunges x10
Push-ups X15
Sit-ups x20

Foundational Movements Introduction/Skill Work
Squat/Front Squat/Overhead Squat

Botttom to Bottom Squats ('tabata this' style)
20 sec on/10 sec. off for 8 rounds
Score is your lowest reps performed in any 1 round.
_______________________________________________
Great job tonight, even those that are new. Way to push yourselves.
Joy - 17
Jerry - 8
Ana - 4
Lori - 9
Steven - 10
Barbie - 5
Jenna -
ABbey
Amanda - 4
Britni - 7