Stay healthy my friends… 07.30.2015


ALL: Active Recovery/Rest

20:00 Coaches Choice: Shoulder stretching and soft tissue work.

ALL: Metcon (No Measure)
3 rounds
5 spinal extensions
5 pairs scorpions
10 pvc pass throughs
8 deadbugs
5 pairs Samson stretches
0:30 hang on bar (focus on spinal decompression and shoulder stretch)

ALL: Metcon (Time)

Individual, as desired:
up to 45:00 light air dyne, row, or run

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