Monday

Warm Up:
4 Rounds of the following:
:15 Jumping Jacks
:15 Air Squats
:15 Groiners
:15 Plank

Mobility: 
Shoulder Mobility
Shoulder Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzNWdmdDdlMTR0ckE/view
Rotator Cuff Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzT3ZGNHY0Q2wxTWc/view

Strength: 
Bench
3 @ 70%
3 @ 80%
3+ @ 90%

Metcon: 
3 rounds:
12 ring dips
15 back squats 135/95
400 m run

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