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)