CFS 051214

PART I:  Animal Movement Drills and Shoulder Mobility.

PART II:  For Time: "Spring Cleaning"

Athletes must complete 5 total laps around the building with the sandbag 75/50.

Both athletes must run together, but may switch as often as they like.

In between laps athletes must complete the following in order:

1.)  100 Push-ups While 1 Person Holds the Sandbag Overhead

2.)  50 Sandbag OH Lunges 

3.)  50 Sandbag Back Squats While 1 Person Holds the Sandbag in Plank

4.)  50 Burpees While 1 Person Holds the Sandbag Overhead

30 Min Cap

Scales:

Run with 45#, 25# Plates  or 20/14# wall balls

Push-ups @ half volume or to knees

OH lunges with plates or wall balls

Backsquats to Goblet Squats