Ryan & Janel 141125

Part I: 8 Min Shoulder Centric Warm-up

:45 sprint A.D.

10 Single Arm Swings

5 Strict Press L & R 

5 Goat Bag Swings 

5 Single Leg Deads 

Part II:  3 Rep Max Thruster/Box Squat??

Part III: Bench Press Boogie

3 Rounds For Time

Ryan

10 Strict Purple Band Pull-ups

10 Bench Press @ 125

10 DUs

15 Swings 53

15 Goblet Squats (same)

Rest 1:00

Janel

5 Pull-ups

10 Push-ups

15 Swings

20 A.S.

Rest 2:00 (necessary)

Rest 1:00 Minute If Necessary