Thursday 9/22/16

Warm Up:
3 Sets Of
Crab Walk To Rowers
Spider Lunge Back
Bear Crawl To Rowers
Frankenstein Walk Back

For Time
Med Ball Over Shoulder

Post Workout:
"Gun Show"
3 Sets Not For Time
30 Guns* (35/25)
30 Band Tricep Push Downs
30 Perfect Form Push Ups Not For Time

*30 Guns= 10 Reps From Bottom To Half Way, 10 Reps From Half Way To Top Of Curl, 10 Full Bicep Curls. Don't Go Heavier Than Prescribed. These Should Be Done Controlled And Unbroken Without Any Rest From Rep 1 To Rep 30.