17 September 2014 17 September 2014
Wednesday 17 September 2014 '17 September 2014'

Connectivity: to be done in warm up PRIOR to class.
3 x :20 of Thoracic Spine Barbell Stretch
3×8 PVC Raises (on floor, belly down, hands shoulder width)
3×5 Tap Swing Levers (hold with chin over bar, maintain hollow body, swing hips to bar)

BBG:
3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom)

Conditioning:
2 rounds for rounds and time of:

4:00 AMRAP of-
“Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
800m Run

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