10-1-14

Scapula Work 50 Band Pull-a-parts (2x) 3 Reach, Twist & Lift both right and left sides 20 Scarecrow (5#/2.5#) 20 Scap pushup

STRENGTH: (3x) 1 min Plank (45#/25#) 2 min to preform 3 Turkish Get up on the right & left sides (AHAP) As Heavy As Possible with Kettlebell or Dumbbell

CONDITIONING (3x) 400m Run 15 Front Squat (95/65)

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