20 Sept 2016

Warm up:
Hinshaw warm up
shoulder prep

Review:  Standards for push ups

WORK:
30 Push Ups
30 Pull ups
400m RUN
20 Push Ups
20 Pull ups
400m RUN
10 Push Ups
10 Pull Ups
400 m run

Rx2:  1/2 rep scheme at rx standard, still do 400m run
Rx3:  Ring rows with feet touching wall
MOD:  any other mods including movement and rep scheme